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6:30-9 am 5 rounds for time of:10 deadliftsRun 200 meters15 push-ups ♀ 155 lb ♂ 225 lb Scale:4 rounds for time of:10 deadliftsRun 200 meters15 elevated push-ups ♀ 75 lb ♂ 115 lb

8-9 am For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-unders ♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball Scale: Dirty 30 Further scale? Soiled 20?

6:30-9 am 20 minute EMOM2-4 movements of a skill you need to work. Cleans? Deadlifts? Push press? Jerk? Kipping pull-up? Muscle up?You pick it, Eric will help you improve your skill!

4 rounds for time of:20 pull-ups40 push-ups60 squats OR 4 rounds for time of:20 handstand push-ups40 pull-ups60 single-leg squats, alternating legs Beginner Option:4 rounds for time of:10 jumping pull-ups20 knee push-ups30 squats

6:30-9 am Front squat1-1-1-1-1-1-1-1-1-1 Scale:Lighten load, work on mechanics3-3-3-3-3-3-3

8-9 am 3 rounds for time of: 20 burpees21 dumbbell snatches12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 20-lb. DBs ♂ 35-lb. DBs Scale:3 rounds for time of: 10 burpees12 dumbbell snatches9 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the

6:30-9 am Power clean3-3-3-3-3

6:30-9 am 30 strict handstand push-ups for time Scale:30 honest push-ups for time

8-9 am You have a choice! So to speak…20 minutes on your choice:BikeRowJump ropeJumping jacksRun

6:30-9 am Every 3 minutes for 5 rounds complete:20 dumbbell walking lunges20 burpee box jumps ♀ 25-lb DBs, 20-in box♂ 35-lb DBs, 24-in box Scale:Every 3 minutes for 4 rounds complete:14 dumbbell walking lunges14 burpee box step-ups ♀ 15-lb DBs, 12-in box♂ 20-lb DBs, 20-in box