June 2026

1-Mile Run Max Effort 1-Mile Run

Grace For Time:30 Clean and Jerks, 135# / 95#

10 Minute EMOMOdd minutes – 200m RunEven minutes- Max Lateral Burpee Over DB-rest 3 minutes- 10 Minute EMOMOdd minutes – Max Calorie BikeEven minutes – Max Box Jump Overs (24″/20″)-rest 3 minutes- 10 Minute EMOMOdd minutes – Max Calorie RowEven minutes – Max DB Box Step Over (24″/20″) (50/35)

For Time1000/850m Row50 Thrusters (45/35)60 Pull-Ups50 Thrusters (45/35)1000/850m Row

2 Rounds for Time50 GHD Sit-Ups (or V-Ups)50 Box Step Ups (24″/20″)50 Push Ups

5 Sets (Slowest for Time)400m Run8 Deadlifts (315/205)-Rest 1:00 between Sets-

Every 1:00 (12:00)45 seconds Max Burpees Over Bar15 second Rest(Score is Total Reps)

7 Rounds (rounds start every 5 minutes):40 second Max Sled Pull (135/90)-rest 20 seconds-40 second Max Calorie Bike (OR Machine)-rest 20 seconds-40 second Max Farmers Carry @ (50s/35s)-rest 20 seconds-40 second Max Calorie Row-rest 1 minute 20 seconds-(Score is Reps per Round)* Every 10m Sled/Carry = 1 rep

For Time 5 rounds10 Deadlifts (275/185)20 Push-Ups

For Time 5 sets3 min AMRAP25/20 Calorie Air Bike 16 Dumbbell Farmer Carry Walking Lunges (50s/35s)Max Burpees Over DBs in the remaining time-rest 1:00 between sets-(Scored by total reps of burpees)