10m Stations – 2m rest between – PARTNERS! Station 1 – Partner 1 performs 7 Fat Bar DL and then holds the bar up after the 7th DL for as long as possible Partner 2 rows for MAX calories as soon as partner 1 starts their hold Switch after the bar drops and start over

Every 2m – 5rds 2 FSQ @60%+ Every 2m – 5rds 1 FSQ @80%+ Increase by feel as you go Then, 3rds for time: 12 BJ (30/24) 24 DB/KB Walking Lunge Steps (heavy by feel) “Knowledge is like underwear. It is useful to have it, but not necessary to show it off.” – Bill Murray

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 “A lot of people are afraid of heights. Not me, I’m afraid of widths.” – Steven Wright

Every 2m for 6rds at each station – alternating movements each round: Station 1 – 12/8 Calorie Row 12 HCL (95/65) – Alt 2m rds with 12 S2O (same bar) *Rest 2m Station 2 – 12/8 Calorie Bike 12 Thrusters (75/55) – Alt 2m rds with 12 SDLHP (same bar) “The best way to teach

For time: “Half Murph” Run 800m 50 Pull-ups 100 Push-ups 150 ASQ Run 800m *Weight vest if able (Rx “Murph” is also with a vest). *Straight through, or partition reps as needed, not the run. “Life is short. Smile while you still have teeth.” – Unknown

For time: 10, 8, 6, 4, 2 – PSN (115/75) *200ft Sled Push (3/2) & 15 Calorie Row after each round “Rice is great when you’re hungry and you want 2,000 of something.” – Mitch Hedberg