7.23.21

2 min AMRAP x 4 9 Thrusters (95/65) 6 Pull-ups 3 Ring Dips Rest 1 min between AMRAPs *start at the beginning each time

7.22.21

Tabata x 4 complete all 8 rounds of :20 work/:10 rest before rotating stations. :30 transition between stations 1) Cal Row 2) AMSUs 3) OH Plate Walking Lunges (45/25) 4) Inverted Ring Row

7.21.21

16 min AMRAP 800m Run 70 DUs 60 Russian KBS (24kg/16kg) 50 DUs 40 Ball Slams (30/20) 30 DUs 20 Alt. DB Power Snatches (50/35) 10 DUs …then work your way back up.

7.20.21

For Time 15 Hang Squat Cleans (115/75) 15 S2OH (115/75) 100m Run 12 Hang Squat Cleans 12 S2OH 100m Run 9 Hang Squat Cleans 9 S2OH 100m Run

7.19.21

4 Rounds for Reps :45 On/:15 Off 1) Cal Bike 2) SA DB Hang Power Cleans (alt. hands, 50/35) 3) Push-ups

7.16.21

8 min AMRAP 21 Hang Power Cleans (95/65) 18 Front Rack Reverse Lunges (95/65) 15 HSPUs 12 Hang Power Cleans 9 Front Rack Reverse Lunges 6 HSPUs

7.15.21

20 min AMRAP 200m Run 15 Russian KBS (24kg/16kg) 10 T2B 10 Ring Rows

7.14.21

3 Rounds (for reps) 1 min Wall Balls (20/14) 1 min Box Jumps (24″/20″) 1 min Burpees 1 min DB Hang Power Snatches (50/35) 1 min Cal Bike 1 min Rest

7.12.21

For Time 800m Run (score time separately) 50 DUs 40 Hand-release Push-ups 40 DUs 30 Pull-ups 30 DUs 20 Ring Dips 20 DUs 10 C2B Pull-ups 10 DUs