Every 90sec – 6rds: 3 Strict Press + 2 PP + 1 PJ Build mod/heavy by feel Then, AMRAP 9 2, 4, 6, 8, 10… Box Jump (24/20) HSPU “Wise men speak because they have something to say; Fools because they have to say something.” – Unknown

DL – 10, 7, 5, 3 Build by feel All reps unbroken, lower all reps Then, AMRAP 14 5 Strict Pull-ups 8 Double KB/DB DL (50/35, 53/35) 12 ASQs “Of all possessions a friend is the most precious.” – Herodotus

Take 5-7m to find mod/heavy SN + OHSQ Then, Benchmark Friday! “Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) After: 50-100 Rollouts NFT “Most people have the will to win, few have the will to prepare to win.” – Bobby Knight

KB Arm Bar 3-5 sets of 3-5 reps Then, For total time: 3rds 13 KB Swings (53/35) 13 C2B Rest 1m 3rds 13 KB SDLHP (53/35) 13 T2B Rest 1m 3rds 200ft SA KB Farmer Carry (53/35) 2 Rope Climbs “You exist only in what you do.” – Federico Fellini

BSQ 10@75-80%+ or more than last week Then, Partner AMRAP 8 Max Calories *Pick only one machine – partners cannot perform any less than 6 calories per switch “The man who is swimming against the stream knows the strength of it.” – Woodrow Wilson

Top Ring Support 5x10s ON/10s OFF 3x20s ON/20s OFF 2x30s ON/30s OFF Then, 5rds – 2m ON/1m OFF 10 Ring Rows 10 BBJO (24/20) Max Double Unders in the remaining time “Truth is strong, and sometime or other will prevail.” – Mary Astell