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6:30-9 am “War Frank” scaled Three rounds for time of:15 pull-ups15 dips50 Squats35 abmat situps Scale: 2 rounds

25 Squats25 Push-ups25 Pull-ups25 Sit-ups50 Squats50 Push-ups50 Pull-ups50 Sit-ups75 Squats75 Push-ups75 Pull-ups75 Sit-ups

7:30-9:30 am Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets.

6:30-9 am Five rounds for reps of:1 min Wall ball shots, 14/20 pound1 min rope up/downsRun 400mRest Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

“CrossFit Total“ Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep

6:30-9 an Five rounds for max reps of:1/2 Body weight thrusterPull-ups

6:30-9 am “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight Set up three bars and storm through for time. Scale: weight

7:30-9:30 am “Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

6:30-9 an 95/135 pound Squat clean, 15 reps20 Toes to bar20 Box jump, 16/20 inch box15 pull-ups40 pound dumbbell Push press / push jerk, 20 reps20 Double-unders65/95 pound Thruster, 15 reps20 Pull-ups20 Burpees200 feet Walking lunge with 20/35lb plate held overhead

6:30-9 am Max rounds and reps in eight minutes of:4 Handstand push-ups25/35 lb Kettlebell swing, 8 reps8 GHD situps Scale: hs sub, hollow rocks or 2:1 abmat