July 2023

For Time 3 rounds:12/10 Cal Assault Bike (10/8 Echo)9 Deadlifts (185/125)6 Bar Facing Burpees -rest 3:00- 3 rounds:6 Bar Facing Burpees9 Deadlifts (185/125)12/10 Cal Assault Bike (10/8 Echo)

For Time 200m Run18-15-12-9-6-3Shoulder to Overhead (115/75)

For Time 63 Deadlifts (95/65)45 Hang Power Cleans (95/65)27 Front Squats (95/65)

For Time (Teams of 2)4 Rounds:12 Bar Muscle Ups (Or 24 Chest to Bar)12 Wall Walks24 Synchro Wall Ball Sit Up (20/14)

20 min AMRAP 500m/450m Row15 Burpees over Rower400m Run15 Burpees over Rower

3 RFT 30 Alternating Dumbbell Snatches (50/35)30 Toes to bar

Every 1:00 (7 rounds / 21 minutes)Minute 1: 6 Clean and Jerks (135/95)Minute 2: 15 Wall Balls (20/14)Minute 3: 50 Double Unders *score time to complete the work each round.

5 RFT50 Double Unders7 Thrusters (115/80)

2 sets (each for time):3 Rounds10 Bar Facing Burpees10 Power Snatch (95/65)10 V-Ups -Rest Until 10:00, then begin on set 2-

15 Rounds30 secs on/30 secs offMax Calorie Assault Bike or Echo Bike *score calories each round