July 2025

5 sets of 2:00 On / 1:00 Off 5 Hang Power Snatch (60-70%) Max rep Double Unders in remaining time

6 RFT 200m Run 10 Toes to Bar

For Time 30-20-10 Calories on a Machine Wall Balls (20/14) Push ups

4 min AMRAP x 3 10 Chest to Bar Pull ups 10 Box Jumps (30″/24″ + Step down) 10 Dbl KB Fr. Rack Walking Lunges (53s/35s) -rest 1 min-

5 Rounds (each for time) 30 Air Squats 15 Burpees over Dumbbells 10 Dual Dumbbell Hang Snatch (50s/35s) -rest 1 min-

20 min AMRAP 800m Run 50 Double Unders 600m Run 50 Step-Up/Overs (24″/20″) 400m Run 50 Box Jump/Overs (24″/20″) 200m Run 50 AMSUs

5 RFT 10 DB Renegade Row (50/35) 10 Strict Chin-Ups 100′ Heavy Carry -rest 1 min- *score final time without rest breaks.

2-2-2-3 Minutes On / 1:00 Off 2 Rope Climbs / 2-3 Bar Muscle up 10/7 Cal Ski / Row / Bike In Remaining Time, Max Rep Overhead Squats @ 135/95lb *Go until the end of the 3:00 working period or until 75 reps are complete.

3 Sets (each for time) 500m Ski or 400m Run 500m Row 1000m Bike -rest 5 mins between sets-

For Time 21-15-9 Handstand Push-Ups Front Squat (135/95) Bar-Facing Burpees