eric

6:30-9 am 3 rounds for time of: Row 500 meters21 burpeesRun 400 meters Scale:3 rounds for time of:Row 350 meters12 burpeesRun 200 meters

8-9 am Complete as many rounds as possible in 5 minutes:30 double-unders5 power cleans ♀ 75 lb ♂ 115 lb Scale;Complete as many rounds as possible in 5 minutes:30 single-unders5 power cleans ♀ 35 lb ♂ 45 lb

6:30-9 am ChelseaEvery minute on the minute for 30 minutes perform: 5 pull-ups10 push-ups15 squats If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

6:30-9 am Is a ‘close your adventure day’! Either: Dumbbell clean and jerk 5-5-5-5-5 repsDeadlift 5-5-3-3-1-1-1 reps Or Support John in attaining his Murph goal at 50!

6:30-9 am 3 rounds for time of:20 kettlebell swings20 sit-ups20 hip extensions20 hanging knee raises ♀ 12-kg KB ♂ 16-kg KB Scale: weight, toes to post

8-9 am Row 19 calories4 rounds8 deadlifts 95/135 lbs2 buroees2 rounds41 ring rows1 burpee

6:30-9 am Back squat10-5-5-3-3-1-1-1

6:30-9 am 10 rounds for time of:5 weighted push-ups7 strict push-ups ♀ 15 lb plate ♂ 25 lb plate Scale:7 rounds for time of:10 banded push-ups

6:30-9 am For time:Move 500 lb of odd objects 50 yards out and 50 yards back. Use plates, dumbbells, sandbags, firewood, or whatever you can find to accumulate approximately 500 lb. Scale: For 8 minutes:Move odd objects 50 yards out and 50 yards back. Use plates, dumbbells, sandbags, firewood or whatever you can find to

8-9 am 20-minute AMRAP:1,000-m row25 GHD sit-ups25 sit-ups500-m row25 V-ups Scale:15-minute AMRAP:800-m row50 sit-ups400-m row25 hollow rocks