W.O.D.

AMRAP 10 Renegade Rows – 2, 4, 6, 8… *Sled Push after each set **Rest 2m AMRAP 10 Sandbag OTS – 1, 2, 3, 4…

FSQ 5×3 Then, For time: 21, 15, 9 Deadlift Wall Ball Box Jump “Freedom is not enough.” – Lyndon B. Johnson

EMOTM 8 2 HSN Build by feel Then, 5rds for max meters/calories & reps: 1m Max meters or calories 1m Max HPSN 1m Rest “You

10rds for total time: 10/8 Calories 6 Burpee Pull-ups 24 Double Unders 1m Rest “The only way to have a friend is to be one.”

AMRAP 15 3, 6, 9, 12… Burpee BJO Deadlift Then, 10rds – 30s ON/30s OFF Weighted Planks “If fear is cultivated it will become stronger,

EMOTM 21 Min 1 – 16/11 Calories Min 2 – 7 OHSQ Min 3 – 14 T2B “The question isn’t who is going to let

For max distance or calories! 5rds – 1:40m ON/:20s OFF *Rest 2m 4rds – 1:40m ON/:20s OFF *Bike, Ski, Row or Run – pick one

3m ON/1m OFF – 5rds 3 PCL 6 Pull-ups 20 Double Unders *Pick up where you leave off – score total rounds/reps “It’s the friends

For time: 30 Burpees 30 Wall Balls 30 Box Jumps 30 Burpees *EMOTM – 5 FSQs (including the first round) “The most I can do

AMRAP 24 12 HPCL 12 T2B 12 Weighted Lunges (or use same bar) 12 HSPU 12 Calories any machine “Simplicity is the ultimate sophistication.” –