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6:30-9 am 4 rounds for time:15 GHD hip extensions20 toes-to-bars Scale:3 rounds for time:10 GHD hip extensions25 sit-ups

6:30-9 am 5 rounds for time:500-meter row15 dumbbell shoulder presses30 walking lunge steps ♀ 20-lb DBs ♂ 30-lb DBs Scale:4 rounds for time:250-meter row10 dumbbell shoulder presses20 walking lunge steps ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am Hang clean 3-3-3-3-3 reps Then,Complete as many reps as possible in 1 minute of:Hang cleans at 80% of your heaviest set.

6:30-9 am 3 rounds for time of:25 kettlebell swings15 handstand push-ups ♀ 20 kg ♂ 24 kg Scale:3 rounds for time of:15 kettlebell swings15 pike push-ups ♀ 12 kg ♂ 16 kg

6:30-9 am For reps:1:00 rope climbs, lying to standing1:00 dumbbell squat snatches, alternating2:00 rope climbs2:00 dumbbell squat snatches, alternating3:00 rope climbs3:00 dumbbell squat snatches, alternating ♀ 25 lb ♂ 35 lb Scale:For reps:1:00 rope climbs, lying to standing1:00 dumbbell power snatch + overhead squat, alternating2:00 rope climbs, lying to standing2:00 dumbbell power snatch + overhead

7:30-9:30 am 5 rounds for time of:400-meter run40 double-unders12 burpees Scale:5 rounds for time of:200-meter run50 singles-unders7 burpees

6:30-9 am Complete as many reps as possible in 10 minutes of:3 front squats3 assisted push-ups6 front squats6 assisted push-ups9 front squats9 assisted push-ups Etc., adding 3 reps to each movement each round. ♀ 35 lb ♂ 45 lb Scale: weight

For time:3 rounds of:20-calorie row20 push-upsRest 3:003 rounds of:20-calorie bike15 toes-to-barsRest 3:003 rounds of:30-yard sled push, ♀70 lb♂90 lb5 muscle-ups Beginner option:For time:2 rounds of:20-calorie row10 assisted push-upsRest 3:002 rounds of:20-calorie bike15 hanging knee raisesRest 3:002 rounds of:30-yard sled push, ♀45 lb ♂65 lb

6:30-9 am Power clean1-1-1-1-1-1-1 Scale: 5×5 for correct mechanics

6:30-9 am Every 5 minutes for 4 rounds complete:12 GHD sit-ups5 strict handstand push-ups + 10 kipping handstand push-ups10 power snatches ♀ 85 lb ♂ 125 lb Scale:Every 5 minutes for 4 rounds complete:**30 sit-ups15 assisted push-ups10 power snatches ♀ 22 lb ♂ 35 lb