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6:30-9 am “CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1

7:30-9:30 am Five rounds of:5 Dumbbell deadlifts5 Dumbbell hang cleans5 Dumbbell push presses5 Dumbbell squats Increase the load each round. Rest as necessary between rounds.

6:30-9 am For time:Row 350 meters100 Double-unders35 Burpees

7:30-9:30 am Overhead squat5-5-5-5-5

6:30-9 am For time:10 Dumbbell Clean & Jerks1 pull-up9 Dumbbell Clean & Jerks2 pull-ups8 Dumbbell Clean & Jerks3 pull-ups7 Dumbbell Clean & Jerks4 pull-ups6 Dumbbell Clean & Jerks5 pull-ups5 Dumbbell Clean & Jerks6 pull-ups4 Dumbbell Clean & Jerks7 pull-ups3 Dumbbell Clean & Jerks8 pull-ups2 Dumbbell Clean & Jerks9 pull-ups1 Dumbbell Clean & Jerks10 pull-ups

6:30-9 am Run 1200 metersRest 2 minutesRun 800 metersRest 1 minuteRun 400 meters Scale: 1/2 distances

6:30-9 am “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

7:30-9 am! Eric can’t be here at 6:30. Partner Workout 9 Rounds For Time: 5 x Synchronized Thrusters @96/65 18 x Hang Power Cleans @95/65 (split with partner as needed) 8 x Synchronized Burpees

7:30-9:30 am Seven rounds for time of:95/135 pound Front squat, 3 reps5 L-pull-ups Scale: 52 lb goblet squat, toes to post – strict w target

6:30-9 am Five rounds for time of:30 Double-unders20 Box jumps, 16/20 inch box15 Kettlebell swings, 35/52 Scale: 3 rounds