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Every 5m for 5rds 15 Burpees 15 Box Jumps (24/20) 15 Push-ups 15 Pull-ups “The only sure weapon against bad ideas is better ideas.” – Alfred Whitney Griswold

BSQ 5×1 Build by feel Then, Benchmark Friday! “Grace” 30 CL/J for time (135/95) *Compare to 10/1/21 “Real magic in relationships means an absence of judgement of others.” – Wayne Dyer

EMOTM 7 Pick one of the following: 1. 1-4 Muscle-ups 2. 3-5 Seated Ring Transitions 3. 3 Ring Rows & Dips (3sec lower each rep) Then, Tabata – 8rds 20sec ON/10sec OFF at each: Bike Calories  Pull-ups Double Unders Abmat Sit-ups “Love is the only force capable of transforming an enemy into a friend.” –

Every 90sec – 8rds 1 PSN + 1 SN Build by feel Then, CrossFit Qualifier WOD #5 With a 7m cap: 30 Calorie Row 20 BBJO (24/20) 10 SN (185/135) “Never put off till tomorrow what you can do the day after tomorrow.” – Mark Twain

Every 30sec – 10rds (5m) 1 Wall Walk 5m HS Hold, Walk and Push-up practice Then, CrossFit Qualifier WOD #1 With a 15m cap: 50 DB Walking Lunges (50/35) 30 HSPU 40 FR DB Walking Lunges 20 Deficit HSPU (3.5″/2″) 30 OH DB Walking Lunges 10 Strict HSPU “Of all possessions a friend is the

CrossFit Qualifier WOD #3 With a 25m cap: Wall Ball (20/14, 10ft target) – 8, 16, 24, 32, 24, 16, 8 50ft Shuttle Run (25ft out/back) – 4, 8, 12, 16, 12, 8, 4 Rope Climb – 1, 2, 3, 4, 3, 2, 1 “Avoid popularity; it has many snares, and no real benefit.” –

PJ 5×1 Build by feel Then, Benchmark Friday! “DT” 5rds for time: 12 DL 9 HPCL 6 PJ (155/105) “Be less curious about people and more curious about ideas.” – Marie Curie

For time: 100 Double Unders 20 Pull-ups 30 Push-ups 75 Double Unders 20 Pull-ups 30 Push-ups 50 Double Unders 20 Pull-ups 30 Push-ups 25 Double Unders 20 Pull-ups 30 Push-ups *Compare to 4/20/21 “Fortune favors the prepared mind.” – Louis Pasteur

BSQ – 5, 3, 1, 5, 3, 1 Increase each set, increase 2nd round by feel Then, 3rds for time: 30 Wall Ball (20/16) 30 KB Swings (53/35) “We make a living by what we get, but we make a life by what we give.” Winston Churchill

15m of Skills! Box Jump – for height/or over Rope Climb Farmer Carry/Odd Object Carry – for weight/distance Then, AMRAP 15 200ft Farmer Carry (heavy) 1 Rope Climb 10 BJO (24/20) “You exist only in what you do.” – Federico Fellini