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6:30-9 am 4 rounds for time of:20 box jumps25 kettlebell swings ♀ 20-inch box, 1-pood KB♂ 24-inch box, 1.5-pood KB Scale:3 rounds for time of:15 box jumps20 kettlebell swings ♀ 12-inch box, 8-kg KB♂ 20-inch box, 12-kg KB

Wednesday April 106:30-9 am For time:50 hollow rocks40 dumbbell snatches, alternating30 chest-to-bar pull-ups20 handstand push-ups10 cleans ♀ 25-lb DB, 105-lb cleans♂ 35-lb DB, 165-lb cleans Scale:For time:50 sit-ups40 dumbbell snatches, alternating30 assisted pull-ups20 assisted push-ups10 cleans ♀ 10-lb DB, 45-lb cleans♂ 15-lb DB, 65-lb cleans

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 push jerks, left arm5 push jerks, right arm10 push-ups15-cal. row ♀ 20-lb DB ♂ 30-lb DB Scale:Complete as many rounds as possible in 15 minutes of:5 push jerks, left arm5 push jerks, right arm10 assisted push-ups15-cal. row ♀ 10-lb DB ♂ 15-lb DB

7:30-9:30 am Hang squat snatch3-3-3-2-2-2-1-1-1

6:30-9 am For time:21-15-9Deadlifts9-7-5Scaled wall walks ♀ 135 lb ♂ 205 lb Scale:For time:21-15-9Deadlifts9-7-5Bear crawls, 5 ft. ♀ 65 lb ♂ 95 lb

6:30-8:30 am 10 rounds for time of:200-m run2 scaled ring muscle-ups Scale:5 rounds for time of:200-m run3x: [3 ring rows + 3 jumping ring dips]

6:30-9 am For time:30 back squats1,000-m row ♀ 115 lb ♂ 165 lb Scale:For time:30 back squats800-m row ♀ 55 lb ♂ 75 lb

6:30-8:30 am Bench press 5-5-5-5-5

6:30-9 am Complete as many rounds as possible in 12 minutes of:15 GHD sit-ups10 weighted pull-ups ♀ 10-lb DB ♂ 15-lb DB Scale:Complete as many rounds as possible in 12 minutes of:10 GHD sit-ups, to parallel10 assisted pull-ups

7:30-9:30 am For time:40 burpees400-m run80 push-ups400-m run120 walking lunges400-m run160 squats400-m run120 walking lunges400-m run80 push-ups400-m run40 burpees Scale:For time:20 burpees200-m run30 knee push-ups200-m run40 walking lunges200-m run50 squats200-m run40 walking lunges200-m run30 knee push-ups200-m run20 burpees