6:30-9 am Complete as many rounds as possible in 20 minutes of:5 push jerks, left arm5 push jerks, right arm10 push-ups15-cal. row ♀ 20-lb DB ♂ 30-lb DB Scale:Complete as many rounds as possible in 15 minutes of:5 push jerks, left arm5 push jerks, right arm10 assisted push-ups15-cal. row ♀ 10-lb DB ♂ 15-lb DB
6:30-9 am For time:21-15-9Deadlifts9-7-5Scaled wall walks ♀ 135 lb ♂ 205 lb Scale:For time:21-15-9Deadlifts9-7-5Bear crawls, 5 ft. ♀ 65 lb ♂ 95 lb
6:30-8:30 am 10 rounds for time of:200-m run2 scaled ring muscle-ups Scale:5 rounds for time of:200-m run3x: [3 ring rows + 3 jumping ring dips]
6:30-9 am For time:30 back squats1,000-m row ♀ 115 lb ♂ 165 lb Scale:For time:30 back squats800-m row ♀ 55 lb ♂ 75 lb
6:30-9 am Complete as many rounds as possible in 12 minutes of:15 GHD sit-ups10 weighted pull-ups ♀ 10-lb DB ♂ 15-lb DB Scale:Complete as many rounds as possible in 12 minutes of:10 GHD sit-ups, to parallel10 assisted pull-ups
7:30-9:30 am For time:40 burpees400-m run80 push-ups400-m run120 walking lunges400-m run160 squats400-m run120 walking lunges400-m run80 push-ups400-m run40 burpees Scale:For time:20 burpees200-m run30 knee push-ups200-m run40 walking lunges200-m run50 squats200-m run40 walking lunges200-m run30 knee push-ups200-m run20 burpees
6:30-9 am Grace 30 clean and jerks for time♀ 95 lb ♂ 135 lb5 minute time cap Scale: weight
