July 2026

Every 3 min (5 Sets)3 Power Snatch (155/105)9 Bar Facing Burpees15 Toes to Bar(Score is Slowest Time)

For Time800m Run150 Double Unders600m Run100 Double Unders400m Run50 Double Unders200m Run

For Time10-8-6-4-2Front Squats (185/125)500m/450m Row after every set *Barbell comes from the floor

20 min AMRAP21 Box Jump Over (24″/20″)15 Pull Ups9 Strict Handstand Push Ups(Score is Rounds + Reps)

2 Sets5 min AMRAP 40/30 Cal Echo Bike 36 DB Lunges (50/35)Max Single DB Devils Press (50/35)-rest 3 minutes-5 min AMRAP600/540m Ski or Row 50m Sled Pull (135/90)Max Burpees in remaining time-rest 3 minutes-(Score by Total Devils Press and Burpee Reps)* Dumbbell can be held any way in the lunge.

For Time500m Row100 Wall Balls (20/14)

For Time10-9-8-7-6-5-4-3-2-1Hang Power Clean (155/105)10 Push Ups after every set

For Time21-15-9Overhead Squat (115/75)Toes to Bar -Rest until 8:00, then complete Part 2- For Time21-15-9Lateral Burpee Over BarToes to Bar

20 min AMRAP50 Double Unders50 Single Arm Dumbbell Push Press (50/35)50 Double Unders50 Abmat Sit Ups50 Double Unders40/32 Calorie Echo Bike

For Time400m Run15 Bar Muscle Ups400m Run12 Bar Muscle Ups400m Run9 Bar Muscle Ups*Unbroken BMU, 200m Penalty Run each break