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6:30-9 am Over head squat3-3-3-3-3

6:30-9 am For time:Run 800 meters20 single-arm dumbbell snatches, alternating20 double dumbbell squat cleans100 sit-ups20 double dumbbell squat cleans20 single-arm dumbbell snatches, alternatingRun 800 meters ♀ 20-lb DBs ♂ 30-lb DBs Scale:For time:Run 400 meters10 single-arm dumbbell snatches, alternating10 double dumbbell squat cleans50 sit-ups10 double dumbbell squat cleans10 single-arm dumbbell snatches, alternatingRun 400 meters ♀

6:30-9 am Partner Workout 9 Rounds For Time: 5 x Synchronized Thrusters @96/65 18 x Hang Power Cleans @95/65 (split with partner as needed) 8 x Synchronized Burpees 2 minutes x Max Calorie (pick your poison…row or bike, split with partner as needed)

8-9 am 5 rounds of:5 minutes of rowing5 minutes of rest Scale: 3 rounds

6:30-9 am 10 rounds for time of:5 pull-ups5 push-ups 5 rounds for time of:10 hollow rocks10 back extentions 2 rounds for time of:25 wall-ball shots25 box jumps ♀ 14-lb ball, 20-in box♂ 20-lb ball, 24-in box Scale:5/3/1 roundsWeight & bj height

6:30-9 am Complete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs (1 rep=50 ft) Immediately followed by:5 minutes to establish:1-rep-max thruster (from the floor) Scale:Complete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs (1 rep=50 ft) Immediately followed by:5 minutes to establish:1-rep-max thruster (from the floor)

6:30-9 am 3 rounds for time of:10 Turkish get-upsRun 400 meters25/35 lbs Scale: weight

8-9 am Complete as many rounds as possible in 20 minutes of:200-meter farmers carry100-meter walking lunge50-meter bear crawl ♀ 30-lb DBs ♂ 45-lb DBs Scale:Complete as many rounds as possible in 15 minutes of:200-meter farmers carry100-meter walking lunge25-meter bear crawl ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am Weighted chest-to-bar pull-up 1-1-1-1-1 repsWeighted dip 1-1-1-1-1 repsRun 1 mile for time Scale:Jumping pull-ups, slow descentJumping dips, slow descentJog 1/2 mile

6:30-9 am Cindy XXX Complete as much as possible in 20 minutes of:10 pull-ups20 push-ups30 squats15 pull-ups30 push-ups45 squats20 pull-ups40 push-ups60 squats 25 pull-ups50 push-ups75 squats30 pull-ups60 push-ups90 squats Try as long as possible for unbroken sets. Scale: 12 minutes