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6:30-9 am For time:100 wall-ball shots ♀ 14-lb ball to 9-ft target♂ 20-lb ball to 10-ft target Scale:For time:75 wall-ball shots ♀ 6-lb ball♂ 10-lb ball

6:30-9 am 3 rounds, each for time of:15 clean and jerks30-calorie bike Rest 2:00 ♀ 65 lb ♂ 95 lb Scale:3 rounds, each for time of:10 clean and jerks20-calorie bike Rest 2:00 ♀ 45 lb ♂ 65 lb

6:30-9 am For time:70 burpees50 kettlebell swings20 chest-to-bar pull-ups ♀ 35-lb KB ♂ 52-lb KB Scale:For time:40 burpees30 kettlebell swings20 ring rows ♀ 15-lb KB ♂ 25-lb KB

8-9 am 15 minutes to drill the press to handstandThen,15 minutes to build to a heavy single power snatch Scale: trainer will assist various scales, don’t be scared!

6:30-9 am Five 3-minute rounds of:10 front squats10 box jumpsRow for max calories. Rest 3 minutes between rounds. ♀ 95-lb squat, 24-in box♂ 135-lb squat, 30-in box Scale:Four 3-minute rounds of:10 front squats10 box step-upsRow for max calories. Rest 3 minutes between rounds. ♀ 55-lb squat, 16-in box♂ 75-lb squat, 20-in box

6:30-9 am AngieFor time:100 pull-ups100 push-ups100 sit-ups100 squats Scale:60/60/100/100Or50 each, scaled movement

Complete as many rounds as possible in 23 minutes: 16 shuttle runs (each 25-ft length is 1 rep)9 bar-facing burpees3 power cleans ♀105 lb ♂ 155 lb Scale:Complete as many rounds as possible in 23 minutes: 16 shuttle runs (each 25-ft length is 1 rep)9 bar-facing burpees3 power cleans ♀55 lb ♂ 75 lb

6:30-9 am Split jerk5-5-3-3-3-1-1-1-1

6:30-9 am 3 rounds for time of:30 dumbbell snatches30 toes-to-bars ♀25-lb DB ♂ 35-lb DB Scale:3 rounds for time of:20 dumbbell snatches20 hanging knee raises ♀10-lb DB ♂ 15-lb DB

8-9 am Back squat5-5-5-5-5