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6:30-9 am Complete as many rounds as possible in 12 minutes of:10 GHD sit-ups10 left-arm dumbbell snatches10 right-arm dumbbell snatches ♀ 25-lb DB ♂ 40-lb DB Scale:Complete as many rounds as possible in 12 minutes of:15 sit-ups10 left-arm dumbbell snatches10 right-arm dumbbell snatches ♀ 15-lb DB ♂ 25-lb DB

21-15-9 reps for time of:Echo Bike caloriesSnatches ♀ 55 lb ♂ 75 lb scale:15-12- 9 reps for time of:Echo Bike caloriesSnatches ♀ 35 lb ♂ 45 lb

8-9 am 18-15-12-9-6-3 reps for time of:Box jumpsRing push-ups ♀ 24-in box ♂ 30-in box Scale:15-12-9-6-3 reps for time of:Box jumpsRing knee push-ups♀ 15-in box ♂ 20-in box

6:30-9 am MaryComplete as many rounds in 20 minutes as you can of: 5 handstand push-ups10 single-leg squats, alternating15 pull-ups Scale:Complete as many rounds in 10 minutes as you can of:5 push-ups10 squats15 ring rows

6:30-9 am 4 rounds for time of:1 minute L-sit hold, bent knees400-m run Scale:3 rounds for time of:1 minute seated leg raises400-m run

8-9 am 5 rounds for time of:5 deadlifts10 burpees ♀ 155 lb. ♂ 225 lb. Scale:5 rounds for time of:5 deadlifts5 burpees ♀ 95 lb. ♂ 135 lb.

6:30-9 am Complete as many rounds as possible in 15 minutes of:7 muscle-ups scales36 kettlebell swings ♀ 35-lb KB ♂ 52 lb KB Scale:Complete as many rounds as possible in 15 minutes of:12 ring rows + 12 jumping dips21 kettlebell swings ♀ 25 lb KB 35 lb KB

6:30-9 am 3 Max sets of handstand push-ups or inverted holdsShoulder press3-3-3-3-3 Scale:3 max sets of push-upsShoulder press3-3-3-3-3

6:30-9 am Complete as many rounds as possible in 12 minutes of:
3 strict rope climbs, started to standing with feet directly under the rope
50 double-unders Scale:Complete as many rounds as possible in 12 minutes of:3 rope climbs, from seated to standing50 single-unders

8-9 am Clean & Jerk3-3-3-3-3 Scale:Work in mechanics and technique with a much lighter weight and finding problem areas in the movement