June 2024

6:30-9 am 4 rounds for time:15 GHD hip extensions20 toes-to-bars Scale:3 rounds for time:10 GHD hip extensions25 sit-ups

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6:30-9 am 5 rounds for time:500-meter row15 dumbbell shoulder presses30 walking lunge steps ♀ 20-lb DBs ♂ 30-lb DBs Scale:4 rounds for time:250-meter row10 dumbbell shoulder presses20 walking lunge steps ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am Hang clean 3-3-3-3-3 reps Then,Complete as many reps as possible in 1 minute of:Hang cleans at 80% of your heaviest set.

6:30-9 am 3 rounds for time of:25 kettlebell swings15 handstand push-ups ♀ 20 kg ♂ 24 kg Scale:3 rounds for time of:15 kettlebell swings15 pike push-ups ♀ 12 kg ♂ 16 kg

6:30-9 am For reps:1:00 rope climbs, lying to standing1:00 dumbbell squat snatches, alternating2:00 rope climbs2:00 dumbbell squat snatches, alternating3:00 rope climbs3:00 dumbbell squat snatches, alternating ♀ 25 lb ♂ 35 lb Scale:For reps:1:00 rope climbs, lying to standing1:00 dumbbell power snatch + overhead squat, alternating2:00 rope climbs, lying to standing2:00 dumbbell power snatch + overhead