July 2024

7 / 31/ 24 10 rounds each , rotate full rounds 10 / 8 cal bike 25 double unders 1 legless rope climb

7 / 30 / 24 A. 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 B. partner amrap 10 rotate full rounds 8 HSPU ( 1 try – 1 set ) – scale with 95 / 65 push press 8 box jump over 24 / 20

7 / 29 / 24 AMRAP 20 100m run 2 power cleans 165 / 115 5 wall balls Add 2 cleans and 5 wall balls each round , 100m stays the same.

7 / 26 / 24 For time 500m run 40 wall balls 20 / 14 30 medball situps 20 power cleans 135 / 95 100m medball run 20 power cleans 135 / 95 30 medball situps 40 wall balls 20 / 14 500m run

7 / 24 / 24 6 rounds 1 min cal row 1 min burpees 1 min double unders 1 min rest score total reps

7 /24/24 20 min amrap 4 strict pull ups 6 DB bench 70 / 50 8 box jumps 24 / 20

7 /23/24 A. Front Squat 5 – 5 – 3 – 3 – 3 -2 – 2- 2- 2 B. Partner amrap 10 one person runs 100m one person does 10m handstand walk then switch scale handstand walk with 20 sec hold on wall or hold 45 BAR OVERHEAD

7 /22/24 For time 60 / 50 cal machine – buy in 10 – 1 power snatch 95 / 65 toes to bar 60 / 50 cal machine – cash out

7 / 19 / 24 4 rounds for time 10 toes to bar 20 push ups 30 air squats 400m run

7 / 18 / 24 A. Power clean 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2- 2 B. AMRAP 7 1- 2 – 3 – 4 – 5 – etc take 60% of todays power clean burpee over the bar