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6:30-9 am Clean and jerk1-1-1-1-1-1-1

8-9 am Murphs House:400m Run15 pull ups30 pull ups45 squats DT’s House:2 rounds12 deadlifts9 hang power cleans6 push jerks Hollyman’s House5 rounds5 wall balls3 push jerks1 power clean Loredo’s House24 air squats24 push ups24 walking lunges200m run Hotshots 1930 air squats19 power cleans7 strict pull ups409m run

6:30-9 am 4 rounds for time of:Run 400 meters15 ring dips Scale:3 rounds for time of:Run 400 meters20 jumping ring dips

8-9 am For time:Run 400 metersThen, 40-30-20-10 reps of the couplet:Wall ballBox jumpThen, run 400 meters10/14 lb, 16/20” Scale:♀ 6-lb ball, 8 in box♂ 10-lb ball, 12 in box

6:30-9 am Complete as many rounds as possible in 10 minutes of:12 dumbbell deadlifts9 dumbbell hang squat cleans6 dumbbell push jerks ♀ 25-lb DBs ♂ 35-lb DBs Scale:Complete as many rounds as possible in 10 minutes of:12 dumbbell deadlifts9 dumbbell hang squat cleans6 dumbbell push jerks

6:30-9 am 5 rounds with a 2-minute rest in between, of any (or any combination) of:Swim 100 metersORRun 400 metersORRow 500 metersORBike 1000 meters

6:30-9 am Complete as many rounds as possible in 20 minutes of:20 weighted box step-ups20 weighted walking lunges40 weighted sit-ups (single dumbbell) ♀ 20-lb DBs, 20-in box♂ 30-lb DBs, 24-in box Scale:4 rounds for time of:20 box step-ups20 walking lunges40 sit-ups

6:30-9 am 5 rounds for time of:Row 500 meters15 bench presses ♀ 75 lb ♂ 115 lb Scale:3 rounds for time of:Row 500 meters15 bench presses ♀ 45 lb ♂ 75 lb

6:30-9 am For time:100 wall-ball shots ♀ 14-lb ball to 9-ft target♂ 20-lb ball to 10-ft target Scale:For time:75 wall-ball shots ♀ 6-lb ball♂ 10-lb ball

6:30-9 am 3 rounds, each for time of:15 clean and jerks30-calorie bike Rest 2:00 ♀ 65 lb ♂ 95 lb Scale:3 rounds, each for time of:10 clean and jerks20-calorie bike Rest 2:00 ♀ 45 lb ♂ 65 lb