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6:30-9 am Weighted chest-to-bar pull-up 1-1-1-1-1 repsWeighted dip 1-1-1-1-1 repsRun 1 mile for time Scale:Jumping pull-ups, slow descentJumping dips, slow descentJog 1/2 mile

6:30-9 am Cindy XXX Complete as much as possible in 20 minutes of:10 pull-ups20 push-ups30 squats15 pull-ups30 push-ups45 squats20 pull-ups40 push-ups60 squats 25 pull-ups50 push-ups75 squats30 pull-ups60 push-ups90 squats Try as long as possible for unbroken sets. Scale: 12 minutes

6:30-9 am Thruster5-5-3-3-3-1-1-1

8-9 am Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans Scale:40 cal Row30 hanging knee raises20 wall balls10 Cleans10 jumping pull-ups10 dips

6:30-9 am Complete as many rounds as possible in 7 minutes of:10 sumo deadlift high pulls10 push presses ♀ 75 lb ♂ 115 lb Scale:Complete as many rounds as possible in 7 minutes of:7 sumo deadlift high pulls7 push presses ♀ 45 lb ♂ 75 lb

6:30-9 am 4 roundsRun 400 m50 squats Scale: jog and do 30 squats for three rounds

6:30-9 am 3 rounds for time of:30 hollow rocks or holds20 kipping handstand push-ups Scale:3 rounds for time of:30 sit-ups15 push-ups

6:30-9 am For 12 minutes complete:3 deadlifts on the odd minutes3 shoulder presses on the even minutes Use 80% of your max deadlift and shoulder press. Scaling:In today’s lifting, you’ll move heavy loads with a consistent amount of recovery time. Experienced athletes should reference their 1-rep max to determine their loading for each movement. Newer

6:30-9 am Grace30 clean and jerks for time OR Isabel30 snatches for time ♀ 95 lb ♂ 135 lb Scale: weight

8-9 am Complete as many rounds as possible in 20 minutes of:20 burpees10 ¾-bodyweight back squats Scale:Complete as many rounds as possible in 15 minutes of:12 burpees12 empty-bar back squats