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6:30-9 am 1 rep-max Snatch Ten minute time limit, not including warm up. Scale: technique and/or power

6:30-9 am Five rounds for time of:Row 350 meters75/115 pound Power clean, 12 reps45/65 pound Thruster, 15 reps

6:30-9 am For time:50 Wall ball shots, 14/20 pound25 L Pull-ups40 Wall ball shots, 14/20 pound20 L Pull-ups30 Wall ball shots, 14/20 pound15 L Pull-ups20 Wall ball shots, 14/20 pound10 L Pull-ups Scale: jumping L’s, 35/25/15/10 wall balls

7:30-9:30 am Resting 60 seconds between sets:Back squat2-2-2-2-2-2-2-2-2-2

6:30-9 am “Stephen” 30-25-20-15-10-5 rep rounds of:GHD sit-upBack extensionKnees to elbow95 pound Stiff legged deadlift Scale: abmat situps, Superman’s, 1/2 rep hollow holds, weight

6:30-9 am Deadlift5-5-5-5-5-5-5

6:30-9 am 18-15-12-9-6-3 rep rounds of:75-115 pound Sumo deadlift high-pullLift in a toes to bar or post and lower as slowly as possible Scale: weight, don’t lower slowly but don’t go quickly!

6:30-9 am “Griff” For time:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwards Scale: 1/2 distance, can walk backwards rather than run!

6:30-9 am Five rounds for time of:95/135 pound Thruster, 5 reps5 scaled Muscle-upsRun 400m Scale: mu’s – 12 dips, 12 pushups3 rounds

7:30-9:30 am 10 minutes Handstand push-ups5 minutes Squats2 minutes Pull-ups1 minute Push-ups Scale: scaled movement