Health

SJ – 1×3, 2×2, 4×1 (weight by feel, increase as you go)  Then, AMRAP 10 8 PSN (95/65) 3 Muscle-ups (sub 9 Ring Rows) “If

FSQ 3×5 @75-85% of 5RM (1sec lower/1sec pause/3sec raise) Then, 1min Stations/30sec Switch – 3rds for Max reps 100ft Sled Push (3/2 – down 50ft/back

Every 5mins for 5 total rounds, perform the following: 20 Wall Ball (20/16+) 20 Burpees 20 Box Jumps (24/20+) 20 T2B “Experience tells you what

EMOTM 12 Odd – 40% of your Max Pull-up UB (or other) Even – 10-15 Weighted Push-ups OR 15-20 Regular Push-ups *NOTE: If you did

BSQ 20rep Week 5 @70-75% Then, 5rds for time 7 DL (225/155+) 40 Double Unders “If you want a happy ending… that depends on where

SJ 4×2 (by feel) Then, AMRAP 15 9 Bar Muscle-ups 18 Push-ups 15 AB Calories 6 BMU 12 PU 15 AB Calories 3 BMU 9

FSQ 4×3 (2sec lower, 1sec pause in bottom, 4sec up) @70-80% of 3RM Then, 4rds – 3min ON/1min OFF 8 KB Thrusters (53/35) 1 4-Cone

AMRAP 12 NFT – Quality! 3-5 Strict T2B 8 Cuban Press 2-3 Max L-sit attempts 1 Core Complex (5 Hollow Pulses, 5 Tuck-ups, 5 Straddle-ups)

EMOTM 10 Odd – Max UB Pull-ups (C2B, Regular, Strict w/band, or Ring Row mods) Even – 12 Burpees Then, 3x750m Row Sprints – rest

BSQ 20rep Week 4 @65-70% Then, AMRAP 8 HSPU – 3, 6, 9, 12, 15… 3 PCL @75%+ after each round of HSPU “Reach for