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6:30-9 am 5 rounds, not for time of:Accumulate 30 seconds of L sitsAccumulate 1 minute in a handstand hold250-m row Scale: seated leg raises, plank holds

6:30-9 am Deadlift5-5-3-3-1-1-1 Scale: 5-5-3-3-3-3-3

6:30-9 am 7 rounds, 1 minute each, of:3 thrusters60-yard shuttle sprint (5 yards, 10 yards, 15 yards)Max-reps ring dips Rest 2 minutes between rounds. ♀ 105 lb ♂ 155 lb Scale:5 rounds, 1 minute each, of:3 thrusters60-yard shuttle sprint (5 yards, 10 yards, 15 yards)Max-reps bench dips Rest 2 minutes between rounds. ♀ 55 lb

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7:30-9:30 am 15 minutes to build to a heavy single power snatchThen,Power snatch 2-2-2-2-2 at 80% Scale: skill work

6:30-9 am On a 20-minute clock:Jog 1 mileThen perform as many rounds as possible of:5 assisted push-ups10 lunges20 sit-ups Scale: reduce volume

6:30-9 am Complete as many reps as possible in 12 minutes of:1 rope climb, lying to standing3 front squats3 push presses1 rope climb, lying to standing4 front squats4 push presses1 rope climb, lying to standing5 front squats5 push presses1 rope climb, lying to standing6 front squats6 push presses Continue until time expires, adding 1 squat

6:30-9 an Every 4 minutes for 4 rounds, complete:40 double-unders20-calorie bike10 dumbbell snatches ♀ 35-lb DB ♂ 50-lb DB Beginner option:Every 4 minutes for 4 rounds, complete:40 single-unders12-calorie bike10 dumbbell snatches ♀ 15-lb DB ♂ 20-lb DB

6:30-9 am Weighted pull-up 5-5-5-5-5 repsBroad jump 3-3-3-3-3 reps Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups. Scale: banded pull-ups

6:30-9 am 10 rounds, each for time of:Hill sprint or stairs Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort. Rest 90 seconds between each effort. Scale:If you are unable to find a hill or set of stairs, complete 10 100-meter sprints or 20-second intervals