February 2024

6:30-9 am Pause overhead squat 3-3-3-3-3 repsPower snatch + overhead squat 1-1-1-1-1 reps

6:30-9 am Back squat 5-3-3-3-1-1-1-1-1 reps For time:100 weighted sit-ups ♀ 25-lb DB ♂ 35-lb DB Scale:Back squat 5-3-3-3-1-1-1-1-1 reps For time:70 sit-ups

6:30-9 am For time:1,000-meter rowThen, 5 rounds of:15 pull-ups7 push jerks ♀ 75 lb ♂ 125 lb Scale:For time:500-meter rowThen, 4 rounds of:15 assisted pull-ups7 push jerks ♀ 35 lb ♂ 45 lb

7:30-9:30 am Complete as many rounds as possible in 10 minutes of:30-second tuck sit10 odd-object cleans Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans. Scale:Complete as many rounds as possible in 10 minutes of:30-second seated leg raises10 odd-object cleans Use a 10- to 15-lb. sandbag, ball, backpack, or

6:30-9 am 5 rounds for time of:24 squats24 push-ups24 walking lunge stepsRun 400 meters Scale:3 rounds for time of:24 squats24 assisted push-ups24 walking lunge stepsRun 400 meters

6:30-9 am Complete as many rounds as possible in 20 minutes of:Row 300 meters8 rope raise/lowers, lying to standing Scale:Complete as many rounds as possible in 20 minutes of:Row 300 meters3 raise/lowers, from low box

6:30-9 am Clean and jerk3-3-3-3-3

7:30-9:30 am Complete as many rounds as possible in 7 minutes of:20 dumbbell push presses40 double-unders ♀ 25-lb DBs ♂ 35-lb DBs Scale:Complete as many rounds as possible in 7 minutes of:15 dumbbell push presses40 single-unders ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am Complete as many rounds as possible in 12 minutes of:9 double-kettlebell deadlifts100-ft farmers carry ♀ 35-lb KBs ♂ 52-lb KBs or similar loading with DBs Scale:Complete as many rounds as possible in 12 minutes of:9 double-kettlebell deadlifts100-ft farmers carry ♀ 26-lb KBs ♂ 35-lb KBs

6:30-9 am 5 rounds for time of:400-m run15 overhead squats ♀ 45 lb ♂ 65 lb Scale:3 rounds for time of:400-m run10 overhead squats ♀ 22 lb ♂ 35 lb