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Complete 7 sets, not for time:3 back squats10 GHD sit-ups10 back extensions Scale: 2:1 abmat or hollow holds, Superman’s

7:30-9:30 am Elizabeth21-15-9 reps for time of:CleansRing dips ♀ 95 lb ♂ 135 lb Scale: 15-12-9, weight

6:30-9 am A different kind of workout: Accumulate:5 minutes of L-sit hold5 minutes of handstand hold10 minutes of plank hold Break up the work as needed. Or Something to attempt to make Skyler happy!3 rounds for excellent mechanics…5 thrusters 65/95 lbs10 deadlifts 65/951 round of 360 hollow rock (cuz it aint about making him completely

6:30-9 am 10 rounds for time of:10 dumbbell thrusters100-meter sprint ♀ 15-lb DBs ♂ 25-lb DBs Scale:5 rounds for time of:10 dumbbell thrusters100-meter run ♀ 8-lb DBs ♂ 10-lb DBs

6:30-9 am RandyFor time: 75 power snatches ♀ 55 lb. ♂ 75 lb. Scale: 50 reps, weight only for beginners. The rest of you try it!

7:30-9:30 am This will now be our permanent new Saturday hours! 3 rounds for time of:20 deadlifts75 scissor jacks ♀ 125 lb ♂ 185 lb Scale2 rounds for time of:20 deadlifts75 scissor jacks ♀ 65 lb ♂ 95 lb

6:30-9 am Hope for Refugees3 rounds of: Shuttle runs, 8 mDumbbell snatchesBike for caloriesDumbbell box step-upsStrict burpees This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for

6:30-9 am 3 x 6-minute rounds, for max calories/reps of:Row for 20 seconds, rest 40 secondsBurpee for 20 seconds, rest 40 secondsRow for 30 seconds, rest 30 secondsBurpee for 30 seconds, rest 30 secondsRow for 40 seconds, rest 20 secondsBurpee for 40 seconds, rest 20 seconds

6:30-9 am Back squat10-5-5-3-3-3-1-1-1

7:30-9:30 am Remember new Saturday times! For time:100 box step-ups100 push-ups10 squat snatches ♀ 20-in box, 75 lb♂ 24-in box, 95 lb Scale:For time:50 box step-ups50 assisted push-ups10 squat snatches ♀ 20-in box, 35 lb♂ 24-in box, 45 lb