eric

6:30-9 am Front squat10-5-3-1-1-1-3-5-10

6:30-9 am Complete as much as possible in 10 minutes of:5 strict handstand push-ups20 pulls on the rower for max calories Scale:Complete as much as possible in 10 minutes of:10 assisted push-ups20 pulls on the rower for max calories

6:30-9 am For time:12-9-6 reps of:Squat cleans9-6-3 reps of:Scaled Muscle-ups ♀ 125 lb ♂ 185 lb Scale:12-9-6 reps for time of:Squat cleansRing rowsJumping ring dips ♀ 55 lb ♂ 65 lb

6:30-9 am 10 rounds1 minute standing hold Scale: weightScale up: pinch grip plates

8-9 am Cindy20 min AMRAP5 pull-ups10 pushups15 squats Scale: banded or ring rows, elevated,

6:30-9 am Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush jerk 5-5-5-5-5 rep

6:30-9 am Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row ♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft. Scale: walk ball weight

6:30-9 am 5 rounds for max reps of:¾-body-weight bench pressesPull-ups Scale:5 rounds for max reps of:Push-upsRing rows

In 15 minutes, complete as many reps as possible of:40 box step-ups40 jumping pull-ups30 lunges30 burpees20 hanging knee raises20 assisted push-upsMax-reps 3 ring rows + 3 jumping dips ♀ 12-in box ♂ 20-in box

6:30-9 am 10 rounds for time of:5 front squats5 strict handstand push-ups, hands on 25-lb plates ♀ 110 lb ♂ 165 lb Scale:5 rounds for time of:5 front squats5 push-ups ♀ 35 lb ♂ 55 lb