June 2024

6:30-9 am Three rounds for time of:12 scaled Muscle-ups50 Squats Scale: for mu’s – 3 sets of 5 dips & strict pull-ups, 35 squats

6:30-9 am “Barbara” Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Scale: 3 rounds

6:30-9 am “Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups Scale: movement, 15 rounds

6:30-9 am For time:Row 1,000 meters30 bench presses, ¾ body weightRow 1,000 meters20 bench pressesRow 1,000 meters10 bench presses Scale:For time:Row 700 meters20 bench pressesRow 700 meters15 bench pressesRow 700 meters10 bench presses ♀ 45-lb barbell♂ 65-lb barbell Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and

6:30-9 am For time:1,000 weighted step-ups ♀ 20-lb ruck, you pick the height of the step-ups♂ 30-lb ruck, you pick the height of the step-upsNo rock sack then hold a plate, dumbbell or kettlebell Scale:For time:1,000 unweighted box step-ups No rucksack. You pick the height of the step-ups.

6:30-9 am 25 rounds for time of:5 wall-ball shots3 handstand push-ups1 power clean ♀ 14-lb ball, 125-lb clean♂ 20-lb ball, 185-lb clean Scale:10 rounds for time of: 5 wall-ball shots3 push-ups1 power clean ♀ 6-lb ball, 55-lb clean♂ 10-lb ball, 75-lb clean

6:30-9 am For time:600-m run50 hanging knee raises30 front squats10 rope climbs, lying to standing600-m run ♀ 35-lb barbell♂ 45-lb barbell Scale: volume

6:30-9 am 7 rounds100 m run10 deadlifts 75/95 lbs10 pushups

6:30-9 am Fran21-15-9 reps for time of: ThrustersPull-ups ♀ 65 lb ♂ 95 lb Scaling:This benchmark is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each

7:30-9:30 am For time:21-15-9Box jumps12-9-6Clean and jerks ♀ 20-in box, 95-lb clean and jerks♂ 24-in box, 135-lb clean and jerks Scale:For time:20-16-10Box step-ups12-9-6Clean and jerks ♀ 12-in box, 35-lb clean and jerks♂ 20-in box, 45-lb clean and jerks