Every 2m – 8rds: 3 FSQs Build each set as able Then, Max DB Walking Lunges – Partner WOD EMOTM 10 – 4 Alt arm Devil Press, both partners Immediately after, max lunge steps (50/35) – alternate minutes with partner “The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third,

4rds – 15s ON/15s OFF – HS Hold Shoulder Taps in HS or off box EMOTM 10 Min 1 – HS Hold/Walk Practice 20-30s Min 2 – 5-10 HSPU Then, 10rds for time: 5 Pull-ups 10 Push-ups Rest 30s “Don’t wish it were easier. Wish you were better.” – Jim Rohn

DL – 7, 5, 3, 7, 5, 3 *Increase weight on second round, build by feel *Lower all reps, UB sets Then, 5rds for time: Run 200m 6 CL/J (185/125 – power or full) “I’m a great believer in luck, and I find the harder I work the more I have of it.” – Thomas

EMOTM 10 Min 1 – 1-5 Muscle-ups Min 2 – 20sec Hollow Hold + 20sec Superman Hold Then, Benchmark Friday! “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12 Pull-ups “Live the Life of Your Dreams. When you start living the life of your dreams, there will always be obstacles, doubters, mistakes and

Every 2m – 10rds 2 FSQs Build each set as able Then, For time: 21, 15, 9 Wall Ball (20/16) Wall Walk “Make a pact with yourself today to not be defined by your past. Sometimes the greatest thing to come out of all your hard work isn’t what you get for it, but what

Every 90s – 6rds: 1 PJ (3sec pause in catch) Build by feel Then, Partner WOD 8rds for time (4rds per person): You go, I go! 8 T2B 8 BBJO (24/20) 8 T2B 8 BBJO 8 T2B “If you try and lose then it isn’t your fault. But if you don’t try and we lose,