Monday 7/27 "STRENGTH" EMOM 10 minutes: O: 8 Strict Press E: 30s Max Meter Bike "CONDITIONING" 4 Rounds for Time: 20 Wall Balls (20/14) 10 Burpee Pull-ups REST :30 between rounds Tuesday 7/28 "STRENGTH" 4 Sets: 5 Back Squats @ 75% REST :15 10 Box Jumps REST 1:30 "CONDITIONING" 5 Rounds for Time: 8 Clean and Jerks (155/105) 250m Row Wednesday 7/29 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 20 minutes: 8 Shuttle Runs 30 SDHP (75/55) 30 Box Jump Overs (24/20) 30 Calorie Bike

Monday 7/20 "CONDITIONING" 10 Sets: AMRAP 1 minute: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B Pull-ups REST 2:00 between rounds Tuesday 7/21 "STRENGTH" Every 2:00 x 5 Sets: 5 OHS, building sets "CONDITIONING" 3 Rounds for Time: 21-15-9 Bar Facing Burpees 500m Row 21-15-9 Toes to Bar Wednesday 7/22 "CONDITIONING" Teams of 2. Trade Rounds. Minutes 0-8 AMRAP: 7 Power Cleans (95/65) 7 Box Jump Overs (24/20) Minutes 8-10 REST Minutes 10-18 10 Calorie Bike Minu

Monday 7/13 "SKILLS" Benchmark: Flight Simulator For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders "CONDITIONING" AMRAP 10 minutes 10 Handstand Push-ups 16 Back Rack Reverse Lunge Steps (95/65) Tuesday 7/14 "STRENGTH" Every 2:00 x 5 Sets: 5 Bench Press "CONDITIONING" 2 Sets: AMRAP 8 minutes 500m Row -then with remaining time, AMRAP the following: 3 Burpees Over Barbell 5 Thrusters (75/55) 7 C2B Pull-ups REST 3:00 between sets Wednesday 7/

Monday 7/6 "STRENGTH" In 10 minutes: Build to a heavy 3-rep Front Squat "CONDITIONING" 5 Rounds: AMRAP 3 minutes 10 Front Squats (185/125) 10 Box Jumps (24/20) Row for Max Calories REST 3:00 bt/ rounds Tuesday 7/7 "STRENGTH" Push Press 5-5-3-3-1-1 "CONDITIONING" AMRAP 8 minutes 6 Burpees to Plate 6 OH Plate Lunges (45/35) REST 3:00 AMRAP 6 minutes: 10 Push-ups 10 Abmat Sit-ups Wednesday 7/8 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 20 minutes: 30 Squat Cl