6:30-9 am Complete as many rounds as possible in 20 minutes of:Run 400 metersMax-reps strict pull-ups + kipping *If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups. Scale:Complete as many rounds as possible […]
6:30-9 am 21-15-9 reps, for time of:Hang power cleansBurpees At the top of each burpee, make contact with a target that is 3 inches above your reach. ♀ 75 lb ♂ 115 lb Scale: weight
6:30-9 am 5 rounds, not for time of:Accumulate 30 seconds of L sitsAccumulate 1 minute in a handstand hold250-m row Scale: seated leg raises, plank holds
6:30-9 am 7 rounds, 1 minute each, of:3 thrusters60-yard shuttle sprint (5 yards, 10 yards, 15 yards)Max-reps ring dips Rest 2 minutes between rounds. ♀ 105 lb ♂ 155 lb Scale:5 rounds, 1 minute each, of:3 thrusters60-yard shuttle sprint (5 yards, 10 yards, 15 yards)Max-reps bench dips Rest 2 minutes between rounds. ♀ 55 lb
7:30-9:30 am 15 minutes to build to a heavy single power snatchThen,Power snatch 2-2-2-2-2 at 80% Scale: skill work
6:30-9 am On a 20-minute clock:Jog 1 mileThen perform as many rounds as possible of:5 assisted push-ups10 lunges20 sit-ups Scale: reduce volume
6:30-9 am Complete as many reps as possible in 12 minutes of:1 rope climb, lying to standing3 front squats3 push presses1 rope climb, lying to standing4 front squats4 push presses1 rope climb, lying to standing5 front squats5 push presses1 rope climb, lying to standing6 front squats6 push presses Continue until time expires, adding 1 squat
6:30-9 an Every 4 minutes for 4 rounds, complete:40 double-unders20-calorie bike10 dumbbell snatches ♀ 35-lb DB ♂ 50-lb DB Beginner option:Every 4 minutes for 4 rounds, complete:40 single-unders12-calorie bike10 dumbbell snatches ♀ 15-lb DB ♂ 20-lb DB
