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6:30-9 am 20 min AMRAPWeighted box steps Scale;15 min, unweighted

6:30-9 am Complete as many rounds as possible in 10 minutes of:5 handstand push-ups3 rope ascent, lying to standing Scale:Complete as many rounds as possible in 10 minutes of:7 elevated push-ups1 rope ascent, lying to standing

8-9 am 15 candlesticksRow 600 m15 candle sticks Scale:5 sets of 15Ring rowsSupported ring dipsThen,Row 350 m for time

6:30-9 am 4 rounds for time of:15 box jumpsRun 400 m ♀ 24-in box ♂ 30-in box Scale:3 rounds for time of:15 box step-upsRun 400 m ♀ 12-in box ♂ 15-in box

6:30-9 am Hang squat snatch3-3-3-3-3-3

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 jumping pull-ups10 GHD sit-ups10 sit-ups1-minute plank hold Scale:Complete as many rounds as possible in 20 minutes of:5 jumping pull-ups20 sit-ups1-minute plank hold (accumulate)

8-9 am 5 rounds for time of:250-m row, sub 0:57♀/0:50♂100 unbroken single-unders If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise. Scale:3 rounds for time of:250-m row, sub 1:02 ♀/0:55♂100 single-unders

50-40-30-20-10 reps for time of:Push-upsHandstand (seconds) Beginner Option:30-20-10 reps for time of:Assisted push-upsPlank hold (seconds)

6:30-9 am 5 rounds for time of:15 kipping L pull-ups30 single-leg squats Scale:4 rounds for time of:5 eccentric (negative) pull-ups20 box step-ups

6:30-9 am Linda – scaled 10-9-8-7-6-5-4-3-2-1 reps for time of:1¼-bodyweight deadlifts¾-bodyweight bench presses½-bodyweight cleans Scale:8-7-6-5-4-3-2-1 reps for time of:¾-bodyweight deadlifts½-bodyweight bench presses⅓-bodyweight cleans