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6:30-9 am Shoulder press 5-5-5 repsPush press 3-3-3 repsPush jerk 1-1-1 reps Attempt to increase the weight after each successful set. After completing the final set of each movement, perform a max set of L-sit pull-ups.

6:30-9 am Nancy5 rounds for time of:Run 400 meters15 overhead squats ♀ 65 lb ♂ 95 lb OR Helen3 rounds for time of:Run 400 meters21 kettlebell swings12 pull-ups ♀ 16-kg KB ♂ 24-kg KB

4 rounds for time of:1,000 m row7 muscle-ups10 deadlifts ♀ 155 lb ♂ 225 lb Scale:3 rounds for time of:750 m row5x: [3 ring rows + 3 jumping dips]10 deadlifts

6:30-9 am Every 2 minutes until the required repetitions cannot be completed in the given time: Run 200 meters5 burpees *Add 2 burpees after each round Scale: 100 m, 3 burpees

7:30-9:30 am Overhead squat 5-5-5 repsFront squat 3-3-3 repsBack squat 1-1-1 reps Attempt to increase the load after every set.

6:30-9 am DTFive rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Scale: weight

6:30-9 am For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 hip extensions50 wall-ball shots50 burpees50 double-unders ♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball Scale: dirty 30

6:30-9 am Clean and jerk 1-1-1-1-1 reps Then, For time:10 clean and jerks at 70% of your heaviest single10 clean and jerks at 80% of your heaviest single

6:30-9 am Bike, run, row, box steps or jump rope for 20 minutesEvery 5 minutes stop and do 15 pushups.

6:30-9 am 21-18-15-12-9-6-3 reps for time of:Dumbbell front squatsToes-to-bars *100-meter farmers carry after each round. ♀ 25-lb DBs ♂ 35-lb DBs Scale:18-15-12-9-6-3 reps for time of:Dumbbell front squatsHanging knee raises *100-meter farmers carry after each round. ♀ 10-lb DBs ♂ 15-lb DBs