For max reps at each station:Tabata dumbbell shoulder pressesTabata jumping lungesTabata jumping ring dipsTabata walking lungesTabata dumbbell push presses ♀ 15-lb DBs♂ 25-lb DBs Scale:For max reps at each station:Tabata dumbbell shoulder pressesTabata walking lungesTabata assisted ring dipsTabata walking lungesTabata dumbbell push presses ♀ 10-lb DBs♂ 15-lb DBs
6:30-9 am 6-5-4-3-2-1 reps for time of:Strict muscle-up scaleBodyweight front squats
8-9 am For time: 21 squat snatches42-cal row15 squat snatches30-cal row9 squat snatches18-cal row ♀65 lb ♂ 95 lb Scale: weight
Deadlift 1-1-1-1-1-1-1
6:30-9 am 5 rounds for time of:15 push jerks9 chest-to-bar pull-ups9 sumo deadlift high pulls ♀ 55 lb ♂ 75 lb Scale:3 rounds for time of:15 push jerks12 jumping chest-to-bar pull-ups9 sumo deadlift high pulls ♀ 35 lb ♂ 45 lb
6:30-9 am Five 2-minute rounds of: 10 burpees200-m sprintMax-rep burpees Rest 3 minutes between rounds. Scale: Four 2-minute rounds of:5 burpees200-m sprintMax-rep burpees Rest 3 minutes between rounds.
8-9 am For time:2-minute handstand hold100 squats25-meter handstand walk100 squats20 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats. Scale:For time:2-minute inverted hold50 squats25-meter bear crawl50 squats30 elevated push-ups Perform the inverted hold with the hands on …
6:30-9 am Rut roh…. Don’t look at the date! Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 125-lb deadlift, 55-lb push press♂ 185-lb deadlift, 85-lb push press Scale:Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 75-lb deadlift, 35-lb push press♂ 115-lb deadlift, 45-lb …
6:30-9 am 42-30-18 reps for time of: Row caloriesDumbbell box step-ups ♀ Two 20-lb DBs, 20-in box♂ Two 35-lb DBs, 20-in box Scale:30-18-12 reps for time of:Row caloriesDumbbell box step-ups ♀ 2 10-lb DBs, 12-in box♂ 2 55-lb DBs, 12-in box
6:30-9 am Pull-up ladderRest 5 minutes1/2 bodyweight overhead squat ladder Scale:Ring row ladderRest 5 minutesEmpty barbell overhead squat ladder
