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6:30-9 am 120 pull-ups120 dipsWork with your trainer to set rep scheme and scales. Scale: 60 of each

6:30-9 am 1 minute of dumbbell hang squat cleans1 minute of burpees1 minute of toes-to-bars2 minutes of dumbbell hang squat cleans2 minutes of burpees2 minute of toes-to-bars1 minute of dumbbell hang squat cleans1 minute of burpees1 minute of toes-to-bars ♀ 20-lb DBs ♂ 30-lb DBs Scale:1 minute of dumbbell hang squat cleans1 minute of burpees1

8-9 am 3 rounds:800-m run15 deadlifts ♀ 175 lb ♂ 255 lb Scale:3 rounds:400-m run15 deadlifts ♀ 65 lb ♂ 95 lb

6:30-9 am For time:50 double-unders50 sit-ups5 assisted presses to handstand40 double-unders40 sit-ups4 assisted presses to handstand30 double-unders30 sit-ups3 assisted presses to handstand20 double-unders20 sit-ups2 assisted presses to handstand10 double-unders10 sit-ups1 assisted presses to handstand Scale:40-30-20-10 reps for time of:Single-undersSit-ups

6:30-9 am Back squat Barbara Every 6 minutes for 5 rounds complete:15 pull-ups20 push-ups30 sit-ups40 squats5 back squats ♀ 135 lb ♂ 205 lb Scale:3 rounds, each for time, of:10 ring rows15 push-ups20 sit-ups25 squats Rest precisely three minutes between rounds.

6:30-9 am Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat. Scale: 3 reps each

8-9 am 4 rounds for time of:23-cal row23 dumbbell burpee deadlifts ♀ 25-lb DBs ♂ 30-lb DBs Scale:2 rounds for time of:23-cal row23 dumbbell burpee deadlifts ♀ 10-lb DBs ♂ 15-lb DBs

6:30-9 am Nasty girls – scaled 3 rounds for time of:50 squats5 muscle-ups10 hang power cleans ♀ 95 lb ♂ 135 lb Scaled:3 rounds for time of:25 squats7 ring rows + 7 jumping dips10 hang power cleans ♀ 35 lb ♂ 45 lb

6:30-9 am Front squat5-5-5-5-5

6:30-9 am Emily – scaled 8 rounds for time of:30 double-unders15 pull-ups30 squats100-m sprintRest 2 minutes Scale:5 rounds for time of:30 single-unders10 ring rows20 squats100-m runRest 2 minutes