July 2024

For Time 30 Wall Balls (20/14)50 Box Jump Overs (24″/20″)30 Wall Balls (20/14)50 GHD Sit Ups (Or V-Ups)30 Wall Balls (20/14)6 Rope Climbs 
(Or 30 Elevated Ring Rows)

For Time 200m Run18-15-12-9-6-3Hang Power Snatch (95/65)

5 Sets2:00 AMRAP30 Air SquatsMax Calorie Air Bike– Rest 2:00 between sets – *score is calories

For Time 27-21-15-9Pull Ups15-12-9-6Burpee to Bar (two hand touch)

10 min AMRAP 50 Double Unders10 Pull Ups10 Deficit Push Ups (4”/2”)

6 RFT10 Thrusters (95/65)12/10 Cal Row10 Bar Facing Burpees12/10 Cal Row

For Time 10-20-30-40Box Jump Overs (20″)40-30-20-10Toes to Bar*200m Run after each round

For Time 42 Kettlebell Swings (53/35)21/16 Cal Air Bike30 Kettlebell Swings (53/35)21/16 Cal Air Bike18 Kettlebell Swings (53/35)21/16 Cal Air Bike

5 Sets (New set every 6:00)3:00 AMRAP10 Strict Chin Ups15 Dumbbell Bench (50s/35s)*Max Calorie Row in Remaining Time-rest 3:00 between sets-