10 Box Squats, pick load

Every 3 mins for 9 mins.

3 rounds, 3 mins each, for max reps of:
16/13 Air Bike Calories
20 Alternating Dumbbell Snatches, pick load
max reps in remaining time Sit-ups
Rest 1 min
— then —
In 4 mins, for max reps of:
16/13 Air Bike Calories
20 Alternating Dumbbell Snatches, 
max reps in remaining time Sit-ups

5 rounds for time of:
10 Deadlifts
15 Box Jumps or step ups
20 Pull-ups or ring rows


Athlete Instructions
Complete in teams of 2; you go-I go fashion.


P1 completes a full round while P2 rests then switch. 
Both partners complete 5 rounds. 3:30 time cap per round per person.

“2-3 rounds for quality of:
3 Heavy DB Press, pick load
10 Dumbbell Reverse Flies, pick load
20 Plate Front Raises, pick load
“

Take 15 minute to find your heaviest Back Squat single for the day

or 

5 x 3 Back squat for beginners or ppl that don’t want to max out

“For time:
Row, 500 m
80 Wall Balls

Time cap: 10 mins

2 rounds for quality of:
30 Banded Bicep Curls
30 Banded Tricep Extensions
“

July Challenge
500m Row for time

5 Bench Press, pick load

Every 2 mins for 10 mins.

For time: 15 min Time Cap
10 Hang Power Cleans, 
10 Push-ups
9 Hang Power Cleans, 
10 Push-ups
8 Hang Power Cleans, 
10 Push-ups
7 Hang Power Cleans, 
10 Push-ups
6 Hang Power Cleans, 
10 Push-ups
5 Hang Power Cleans, 
10 Push-ups
4 Hang Power Cleans, 
10 Push-ups
3 Hang Power Cleans, 
10 Push-ups
2 Hang Power Cleans, 
10 Push-ups
1 Hang Power Clean, 
10 Push-ups

Strength Squad: Bench and Squat supersets

“6 min time cap

For time:
21 Overhead Squats or goblet squats, pick load
15 Toes-to-bars or Hanging Knee raises
15 Overhead Squats or goblet squats, pick load
12 Toes-to-barsn or Hanging Knee raises
9 Overhead Squats or goblet squats 
9 Toes-to-bar or Hanging knee raises

then

“For time:
21 Up-Downs
Sit Ups
15 Up-Downs
15 Sit Ups
9 Up-Downs
9 Sit Ups

Time cap: 6 mins


then 

3 rounds for quality of:
10-20 Fit Ball Hamstring Curls
30-60 sec Reverse Plank Marches or Hold
“




“

“Complete as many rounds as possible in 20 mins of:
35 Double Unders or 50 single unders
50 Single Arm Dumbbell Push Press, 35/25 lbs
35 Double Unders or 50 single unders
50 AbMat Sit-ups
35 Double Unders or 50 single unders
30 Air Bike Calories”

3 rounds for max reps of:
max rep Strict Pull-ups, 1 min or Australian Pullups
Rest 1 min
Banded Lat Pull Down, 1 min
Rest 1 min
Elbow Plank Hold, 1 min
Rest 1 min

Strength Squad: Deadlift and Strict Press supersets

For time:
Run, 400 m
15 Bar Muscle up, Pull-ups or Ring Rows 
Run, 400 m
12 Bar Muscle up, Pull-ups or Ring Rows
Run, 400 m
9 Bar Muscle up, Pull-ups or Ring Rows


Time Cap 20 min

“4 rounds for quality of:
10 Dumbbell Bulgarian Split Squats, pick load
20 Seated Dumbbell Calf Raises, pick load”