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3rds for total time: 40 Calorie Row 5 SB OTS + 100ft SB Carry Sled Push Suicide (2/1) Rest 2m “If you fell down yesterday, stand up today.” – H. G. Wells

Strict Press 5×5 Then, EMOTM 10 Min 1 – 7 PCL/PJ (135/95) Min 2 – 12/8 Calorie Bike “Our work is the presentation of our capabilities.” – Edward Gibbon

BSQ 3×10 Heavy by feel Then, 3rds for time: 20 DB PCL 30 DB Walking Lunge Steps 20 DB Step-ups *One set of DBs for all “You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self-motivation.” – Homer Rice

Team AMRAP 18 30 Calorie Bike 30 Burpees *One partner must be in Bear Hug w/Sandbag while others are working *Break up reps any way, one person working at a time Then, 5rds – 30s ON/30s OFF Max Push-ups “Show me a guy who’s afraid to look bad, and I’ll show you a guy you

For time: 3rds 10 HSPU 50 Double Unders 10 T2B 3rds 25 RKB Swings (heavier than your usual) 200ft Reverse Sled Pull (4/3) 10 T2B “Passion first and everything will fall into place.” – Holly Holm

For time: 1K Row 30 FSQs (205/145) *Goal to use same as 1/11/23 “You can’t win unless you learn how to lose.” – Kareem Abdul-Jabbar

Ring Support Top Hold 5x 10s ON/10s OFF 4x 20s ON/20s OFF 3x 30s ON/30s OFF Then, AMRAP 15 PSN (115/75) – 3, 6, 9, 12… Muscle-up – 3, 6, 9, 12… Run 300m after each set “Competitive sports are played mainly on a five-and-a-half inch court, the space between your ears.” – Bobby Jones

3rds for time: 100 Double Unders 25 Pull-ups *Compare to 1/4/22 Then, Double Tabata – 16rds of 20sec ON/10sec OFF Bar-facing Burpees *Compare to 1/13/22 “The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.” – Steve Young

6rds for total time: 200ft DB Farmer Carry 10 DB HPCL 20 V-Ups Rest 1m *1 set of DBs – get heavy!“The difference between the impossible and the possible lies in a man’s determination.” – Tommy Lasorda

AMRAP 15 Run 200m 6 BJ (30/24) 3 FSQ (205/145) *Rest 2m Every 30sec – 10rds 5 Thrusters (95/65) *Compare to 1/19/22 “Winning isn’t everything, but wanting to win is.” – Vince Lombardi