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6:30-9 am Thruster5-5-3-3-3-1-1-1

8-9 am Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans Scale:40 cal Row30 hanging knee raises20 wall balls10 Cleans10 jumping pull-ups10 dips

6:30-9 am Complete as many rounds as possible in 7 minutes of:10 sumo deadlift high pulls10 push presses ♀ 75 lb ♂ 115 lb Scale:Complete as many rounds as possible in 7 minutes of:7 sumo deadlift high pulls7 push presses ♀ 45 lb ♂ 75 lb

6:30-9 am 4 roundsRun 400 m50 squats Scale: jog and do 30 squats for three rounds

6:30-9 am 3 rounds for time of:30 hollow rocks or holds20 kipping handstand push-ups Scale:3 rounds for time of:30 sit-ups15 push-ups

6:30-9 am For 12 minutes complete:3 deadlifts on the odd minutes3 shoulder presses on the even minutes Use 80% of your max deadlift and shoulder press. Scaling:In today’s lifting, you’ll move heavy loads with a consistent amount of recovery time. Experienced athletes should reference their 1-rep max to determine their loading for each movement. Newer

6:30-9 am Grace30 clean and jerks for time OR Isabel30 snatches for time ♀ 95 lb ♂ 135 lb Scale: weight

8-9 am Complete as many rounds as possible in 20 minutes of:20 burpees10 ¾-bodyweight back squats Scale:Complete as many rounds as possible in 15 minutes of:12 burpees12 empty-bar back squats

6:30-9 am 8 roundsEvery 90 seconds25’ hs walkOr30 seconds hs hold Scale:1 min plank hold

6:30-9 am Complete as many rounds as possible in 18 minutes:18-calorie row12 push-ups6 dumbbell squat snatches, alternating ♀ 25-lb DB ♂ 35-lb DB Scale:Complete as many rounds as possible in 18 minutes:18-calorie row12 assisted push-ups6 dumbbell power snatches + overhead squat, alternating ♀ 10-lb DB ♂ 15-lb DB