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6:30-9 am Grace 30 clean and jerks for time♀ 95 lb ♂ 135 lb5 minute time cap Scale: weight

6:30-8:30 am 21-15-9Deadlifts 65/95 lbsBurpees6 minute time cap

6:30-9 am Snatch 3-3-3-3-3 repsClean and jerk 3-3-3-3-3 reps Scale: skill work w light weight

6:30-8:30 am Helen 3 rounds for time of:Run 400 meters21 kettlebell swings12 pull-ups ♀ 16-kg KB ♂ 24-kg KB Scale: 3 rounds for time of:Run 200 meters15 kettlebell swings9 jumping pull-ups ♀ 8-kg KB ♂ 12-kg KB

6:30-9 am Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each rep.

7:30-9:30 am For time:15 strict hanging knee raises50 double-unders12 strict hanging knee raises40 double-unders9 strict hanging knee raises30 double-unders6 strict hanging knee raises20 double-unders3 strict hanging knee raises10 double-unders Scale:For time:15 seated leg raises50 single-unders12 seated leg raises40 single-unders9 seated leg raises30 single-unders6 seated leg raises20 single-unders3 seated leg raises10 single-unders

6:30-9 am 24-16-8 reps for time of:Double dumbbell hang clean and presses16-8-4 reps of:Ring dips ♀ 20-lb DBs ♂ 30-lb DBs Scale:24-16-8 reps for time of:Double dumbbell hang clean and pressesChair or bench dips ♀ 10-lb DBs ♂ 15-lb DBs

6:30-8:30 10 sets of the complex:1 power clean1 hang power clean1 split jerk

6:30-9 am For time:80 kipping pull-ups80 push-ups80 GHD sit-ups80 single-leg squats, alternating Scale:For time:50 jumping pull-ups50 push-ups50 AbMat sit-ups50 single-leg squats to a box, alternating

6:30-8:30 am Complete as many rounds as possible in 5 minutes of:12 front squats (♀ 75 lb ♂ 115 lb)12-cal. Row Rest 5 minutes Complete as many rounds as possible in 5 minutes of:9 front squats (♀ 95 lb ♂ 135 lb)9-cal. Row Scale:Complete as many rounds as possible in 5 minutes of:12 front squats