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6:30-9 am For time:50 shuttle runs (1 rep = 50 ft)10 belt pulls25 bench presses10 belt pulls50 shuttle runs (1 rep = 50 ft) ♀ 105 lb ♂ 155 lb Scale:For time:30 shuttle runs (1 rep = 50 ft)7 rope climbs, lying to standing25 bench presses7 rope climbs, lying to standing30 shuttle runs (1 rep […]

6:30-9 am 5 rounds for total reps and L-sit hold seconds of:Thrusters, 15 secondsRest 45 secondsL-sit hold, bent at the knee, 15 secondsRest 45 seconds ♀ 75 lb ♂ 115 lb Scale:5 rounds for total reps and L-sit hold seconds of:Thrusters, 15 secondsRest 45 secondsPlank hold, 15 secondsRest 45 seconds ♀ 35 lb ♂ 45

6:30-9 am 3 rounds for time of: Row 500 meters21 burpeesRun 400 meters Scale:3 rounds for time of:Row 350 meters12 burpeesRun 200 meters

8-9 am Complete as many rounds as possible in 5 minutes:30 double-unders5 power cleans ♀ 75 lb ♂ 115 lb Scale;Complete as many rounds as possible in 5 minutes:30 single-unders5 power cleans ♀ 35 lb ♂ 45 lb

6:30-9 am ChelseaEvery minute on the minute for 30 minutes perform: 5 pull-ups10 push-ups15 squats If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

6:30-9 am Is a ‘close your adventure day’! Either: Dumbbell clean and jerk 5-5-5-5-5 repsDeadlift 5-5-3-3-1-1-1 reps Or Support John in attaining his Murph goal at 50!

6:30-9 am 3 rounds for time of:20 kettlebell swings20 sit-ups20 hip extensions20 hanging knee raises ♀ 12-kg KB ♂ 16-kg KB Scale: weight, toes to post

8-9 am Row 19 calories4 rounds8 deadlifts 95/135 lbs2 buroees2 rounds41 ring rows1 burpee

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

6:30-9 am 10 rounds for time of:5 weighted push-ups7 strict push-ups ♀ 15 lb plate ♂ 25 lb plate Scale:7 rounds for time of:10 banded push-ups