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6:30-9 am Bike, run, row, box steps or jump rope for 20 minutesEvery 5 minutes stop and do 15 pushups.

6:30-9 am 21-18-15-12-9-6-3 reps for time of:Dumbbell front squatsToes-to-bars *100-meter farmers carry after each round. ♀ 25-lb DBs ♂ 35-lb DBs Scale:18-15-12-9-6-3 reps for time of:Dumbbell front squatsHanging knee raises *100-meter farmers carry after each round. ♀ 10-lb DBs ♂ 15-lb DBs

7:30-9:30 am Fight Gone Bad!3 rounds for max reps of:1 minute of wall-ball shots1 minute of sumo deadlift high pulls1 minute of box jumps1 minute of push presses1 minute of rowing (calories)Rest 1 minute ♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box♂ 20-lb ball to 10 feet, 75-lb SDHP and press,

6:30-9 am Bench press5-5-3-3-3-1-1-1-1

6:30-9 am 3 rounds for time of:35 hip extensions15 strict pull-upsRun 800 meters Scale:3 rounds for time of:25 hip extensions15 ring rowsRun 400 meters

6:30-9 am Complete as many reps as possible in 12 minutes of:1 overhead squat10 burpee box jumps2 overhead squats10 burpee box jumps3 overhead squats10 burpee box jumps Continue until time expires, adding 1 overhead squat each round. ♀ 85 lb, 20-in box♂ 125 lb, 24-in box Scale:Complete as many reps as possible in 12 minutes

6:30-9 am 10 rounds for time of:200-m run2 ring muscle-ups Scale:5 rounds for time of:200-m run3x: [3 ring rows + 3 jumping ring dips]

6:30-9 am What better for tax day?!?! For time:Run 800 meters1,000-meter Echo Bike500-m rowRun 800 meters

7:30-9:30 am 5 rounds of Cindy for time5 minutes to establish a heavy deadlift5 rounds of Cindy for time *One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats. Scaled movement for scale

6:30-9 am 5 rounds for time of:50-foot overhead walking lunge21 burpees ♀ 35-lb barbell ♂ 45-lb barbell Scale: 3 rounds, weight