July 2023

20 min AMRAP 400ft Shuttle Run (16x25ft)100ft Walking Lunge25ft Handstand Walk

For Time 21-18-15-12-9-6Cal Assault BikeDumbbell Deadlifts (50s/35s)Dumbbell Hang Power Cleans (50s/35s)Dumbbell Shoulder to Overhead (50s/35s)

4 sets of:2 Rounds12 Kettlebell Swings (53/35)12 Toes to Bar12 Abmat Sit Ups-Rest 1:00 between sets-

For Time27 Box Jump Overs (24″/20″)21 Clean and Jerks (95/65)15 Squat Cleans (135/95)9 Squat Clean Thrusters (165/110)

15 min EMOM Min 1: 200/175m RowMin 2: 12 Deficit Push Ups (4”/2”)Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)

12 min AMRAP 200m Run3 Power Snatches (135/95)6 Overhead Squats (135/95)

For Time 25 Burpee Box Get Over (30″/24″)50/40 Cal Assault Bike (40/32 Echo)25 GHDSU (Or Stick Sit Ups)15 Bar Muscle-Up (Or 30 Chest to Bar)25 GHDSU (Or Stick Sit Ups)50/40 Cal Assault Bike (40/32 Echo)25 Burpee Box Get Over (30″/24″)

For Time 50-40-30-20-10Double Unders5-4-3-2-1Snatch (165/110

For Time 50 Wall Balls (20/14)30 Toes to Bar50/40 Calorie Row30 Toes to Bar50 Wall Balls (20/14)

4 Sets:3:00 AMRAP15 Ring Rows (Or Bent Over Dumbbell Rows)15 Dumbbell Bench (50s/35s)*Max Single Dumbbell Box Step Ups (50/35) (24/20)-rest 2:00 between sets- *score is step-ups each set.