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
6:30-9 am RX’DFor time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run Partition the pull-ups, push-ups, and squats as needed.If you’ve got a 14/20-lb vest or body armor, wear it. INTERMEDIATEFor time:1-mile run50 pull-ups100 push-ups150 air squats1-mile run Partition reps as desired.Start the second run no later than 25:00. BEGINNERFor time:800-meter runThen, 10 rounds of:5 ring rows10
7:30-9:30 am Every minute for 14 minutes, alternate between:Jog 1 minute10 squats Scale: row, bike, jump rope, step ups
6:30-9 am 6-9-12-9-6 reps for time of:ThrustersWeighted pull-upsBurpees-over-bar ♀ 75-lb thrusters, 25-lb pull-ups♂ 115-lb thrusters, 35-lb pull-ups Scale:6-9-12-9-6 reps for time of:ThrustersAssisted pull-upsBurpees ♀ 22-lb thrusters♂ 35-lb thrusters
6:30-9 am Every minute for 30 minutes, alternate between:Run 200 meters4 box jump-overs + 10 yard plate carry 25/45 lbs6 chest-to-bar pull-ups ♀ 20-in box♂ 24-in box Scale:Every minute for 21 minutes, alternate between:Run 100 meters4 box step-overs + 10-yard plate carry 11 kilo/35 lbs6 ring rows ♀ 12-in box♂ 20-in box
6:30-9 am 10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsFront squats ♀ 185-lb deadlifts, 125-lb front squats♂ 275-lb deadlifts, 185-lb front squats Scale:10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsFront squats ♀ 85-lb deadlifts, 35-lb front squats♂ 115-lb deadlifts, 45-lb front squats
6:30-9 am For time:5 power cleans20 dumbbell bench presses100 double-unders10 power cleans20 dumbbell bench presses100 double-unders15 power cleans20 dumbbell bench presses100 double-unders ♀ 105-lb cleans, 35-lb DBs♂ 155-lb cleans, 50-lb DBs Rest, then, Accumulate 2 minutes in an L-sit hold. *Focusing on quality, accumulate 2 minutes in as few sets as possible. Scale:For time:5 power
7:30-9:30 am 4 rounds for time of:Row 500 meters50 double-unders5x [1 wall walk + 1 strict wall-facing handstand push-up to 2 AbMats] Scale:3 rounds for time of:Row 300 meters50 single-unders5x [1 push-up + 1 wall walk]
6:30-9 am Complete as many rounds as possible in 20 minutes of:Run 400 metersMax-reps strict pull-ups + kipping *If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups. Scale:Complete as many rounds as possible
6:30-9 am 21-15-9 reps, for time of:Hang power cleansBurpees At the top of each burpee, make contact with a target that is 3 inches above your reach. ♀ 75 lb ♂ 115 lb Scale: weight
