July 2020

For time: 
200 Meter run/row
30 Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
30 Kettlebell Goblet Alternating Stationary Lunge Steps
200 Meter row/run (opposite)
25 Kettlebell Swings
25 Kettlebell Goblet Alternating Stationary Lunge Steps
200 Meter run/row (opposite)
20 Kettlebell Swings
20 Kettlebell Goblet Alternating Stationary Lunge Steps
200 Meter row/run (opposite)
15 Kettlebell Swings
15 Kettlebell Goblet Alternating Stationary Lunge Steps
200 Meter run/row (opposite)

Every 5 minutes for 25 minutes, try to complete one of the following and in any order for time:
500 Meter row
400 Meter run
50 Burpees
50 GHD sit-ups MRX Wall ball sit-ups 20/14#
50 Clean & Jerk 95/65# MRX 75/55

AMRAP in 3 minutes of:
5 Box Jumps 24/20” Rx+30/24” MRX 20/18”
3 Squat Snatch 95/65 Rx+135/95 MRX 75/55#
Rest 2 minutes/adjust loads
AMRAP in 3 minutes of:
4 Box Jumps 24/20” Rx+30/24” MRX 20/18”
2 Squat Snatch 115/80 Rx+155/105 MRX 85/60#
Rest 2 minutes/adjust loads
AMRAP in 3 minutes of:
3 Box Jumps 24/20” Rx+30/24” MRX 20/18”
1 Squat Snatch 135/95 Rx+175/115 MRX 95/65#

For time: 
40 Pull-ups
800 Meter run
10 Push-ups
200 Meter row
30 Pull-ups
600 Meter run
20 Push-ups
400 Meter row
20 Pull-ups
400 Meter run
30 Push-ups
600 Meter row
10 Pull-ups
200 Meter run
40 Push-ups
800 Meter row
*Athletes can start from top to bottom or bottom to top*

For time: 
10 Thrusters 135/95# Rx+155/105 MRX 115/80#
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders