July 2022

20 min AMRAP200m Run30/21 Cal Row40 Air Squats

On a 20 min clock, each for time: 0-5 min800m Sprint 5-10 min75 C2B Pull-ups 10-15 min75 Burpees-to-target 15-20 min1000m/800m Row *score the time of each section/task, 4 total scores.

9 min AMRAP9 Deadlifts (225/155)3 Wall Walks

10 RFT10 KBS (24kg/16kg)10 DB Thrusters (35s/20s)

14 min EMOM:Odds: 30 Seconds Max Box Jumps (30″/24″)Evens: Max MUs *Score is total reps Box Jumps + MUs

For Reps (In 10 mins)2 min Max DUs2 min Max Sit-ups:90 Max DUs:90 Max Sit-ups1 min Max DUs1 min Max Sit-ups:30 Max DUs:30 Max Sit-ups *score is DUs + Sit-ups

Power Snatch 3-3-3-3-3-3-3

For Time400m Run12 Box Jumps (30″/24″)400m Run24 Box Jumps (24″/20″)400m Run36 Burpees400m Run

For Time15-12-9Thrusters (95/65)Pull-ups Rest 5 mins 12-9-6Thrusters (95/65)Pull-ups Rest 5 mins 9-6-3Thrusters (95/65)Pull-ups *score final time (excluding rest breaks)

Overhead Squat 3-3-3-3-3-3-3