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July 11, 2023

Part 1 - Overhead Squat

5 Rep Max


Part 2

For Time: 30 Overhead Squats/Front Squats/Goblet/Air 100 Double Unders/150 Single Skips/Plate Hops 40 Cal Row/28 Cal Bike/600m Run Rest 2 Minutes 30 Overhead Squats/Front Squats/Goblet/Air 100 Double Unders/150 Single Skips/Plate Hops 40 Cal Row/28 Cal Bike/600m Run

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For Time: 1400m Row/3200m Bike 100 Double Unders/150 Single Skips 80 Dumbbell Box Step-ups 1400m Row/3200m Bike

Part 1 On the 3:00 x 5 Sets: 3 Front/Back Squats Same Weight Across Part 2 For Time: 30 Hang Power Cleans/DB/MB 600m Run/750m Ski/750m Row 20 Front Squats/Air Squats 600m Run /750m Ski/750m Row 10 Han

For Time: 3 Rounds: 15 Cal Bike 10 Burpee Pull-ups/Burpee to Target/Devils Press 400m Farmers Carry/Sandbag 2 Rounds: 15 Cal Bike 10 Burpee Pull-ups/Burpee to Target/Devils Press 400m Farmers Carry/Sa

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