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July 24-July 31

Updated: Jul 25, 2023



A. Snatch Grip Deadliftsx8x4

B. Front Rack Box Step Upsx6/6legx4

Every 5 min for 4 sets

25/20 cal Bike

10 Bar Facing Burpees

10 Thrusters

Rounds should be 2:30-3:30 min


A. Single Arm DB Strict Pressx6/6x4

B. Core:

3 rounds

20 sec side plank/side

12 alternating Deadbugs

6 push up to downward dog

5 rounds

15/10 cal row

50 DU

10 Snatch

6 Ring MU or 6 Dips+6 Pull up

3 minute easy machine


A. Power Clean+Power Jerk




B. Back Rack Walking Lungesx8/legx4

3 rounds

400M Run

20 Squat Cleans


3000M Ski

Rest 2 min


500M Ski

Rest 1 min



A. DB Benchx12x3

B. Strict Pull up (CTB if possible)x5x3

C1-Skull Crushersx8x4

C2-DB Bent Over Rowx8x4

30 T2B

75 FT Double KB OH Lunge

20 T2B

50 FT Barbell OH Lunge

10 T2B

25 FT Double DB Lunge


Every teammate must complete

600 M Row

400 M Run

200 M Farmers Carry

100 M Walking Lunge

50 M Handstand Walk (40 Shoulder Taps)

25 Cals on AB



1-12/9 Cal Bike

2-8 Deadlifts+8 Burpees

3-12/9 Ski

4-15 GHD

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