“Log your best Deadlift 3 rep max lift.
Establish a 3RM in 15 mins.

500 m row for time!!!! Finish this month strong”

2 rounds, each round for time, of:
Dumbbell Farmers Carry, 50/35 lbs, 100 ft. or pick load
15 Chest-to-bar Pull-ups/pullups/ringrows
8 db zpress pick load
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
15 Chest-to-bar Pull-ups
8 db zpress 
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
15 Chest-to-bar Pull-ups
8 db zpress
Dumbbell Farmers Carry, 50/35 lbs, 100 ft

Rest 2 mins between each round.

Every 1 min for 9 mins, alternating between:

1x [ 3 Kick-ups + Kick-up Descent, 3 secs ]*
10 Alternating V-ups
Air Bike, 30 secs

In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold

Complete as many rounds as possible in 20 mins of:
20/16 Air Bike Calories
20 Sit-ups
5-10 Strict Handstand Push-ups/DB pushpress/

Strength Squad: Deadlift and Strict Press supersets

“Log your best Back Squat 3 rep max lift.

Establish a 3RM in 15 mins.”

For time:
27 Front Squats, 
27 Box Jumps, 
21 Front Squats, 
21 Box Jumps, 
15 Front Squats, 
15 Box Jumps, 
9 Front Squats, 
9 Box Jumps, 
9 Front Squats, 
9 Box Jumps, 

Time cap: 13 mins

“
500m row for time July Challenge

10 min EMOM
min1: bar muscleups/kipping pullups/strict pullups/banded pullups
min 2: rest”

“4 rounds for time of:
10 Bar Muscle-ups/C2B pullups/jumping pullups
10 Power Cleans or DB Power Cleans”

AMRAP 20 mins: 
Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Overhead Squats/Front Squats/Goblet Squats

“3 rounds for quality of:
10 Hanging Leg Raises
Side Plank 30-60 sec per side
10 arch ups”

“Deadstop Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 rounds for time of:
5 Deadlifts, 
10 Lateral Burpee Over Bars

time cap 10 minutes

then 

For quality:
10-9-8-7-6-5-4-3-2-1 reps of:
DB Bent over row
Dumbbell Bench Press, pick load

Strength Squad: Bench and Back Squat supersets

For total rounds and reps:
AMRAP in 3 mins of:
15/12 Row Calories
25 Wall Balls, 
15 Toes-to-bars
25 Box Jumps or step ups
15 Kettlebell Sumo Deadlift High-pulls, 
25 Burpees
15 DB Shoulder-to-Overheads,
— then —
Rest 1 min
— then —
AMRAP in 6 mins of:
15/12 Row Calories
25 Wall Balls, 
15 Toes-to-bars or knee raise
25 Box Jumps
15 Kettlebell Sumo Deadlift High-pulls
25 Burpees
15 Shoulder-to-Overheads
— then —
Rest 2 mins
— then —
AMRAP in 12 mins of:
15/12 Row Calories
25 Wall Balls, 
15 Toes-to-bars
25 Box Jumps, 
15 Kettlebell Sumo Deadlift High-pulls, 
25 Burpees
15 Shoulder-to-Overheads, 

For each AMRAP, restart from 0.