July 2024

For time:
At 0:00:
12 Squat cleans, weight 1-155/105#
36 Pull-ups
12 Squat cleans
At 10:00:
6 squat cleans, weight 2-225/155#
18 bar muscle-ups
6 squat cleans

3 Rounds for time of: 
500 Meter Row
21 Push-ups
15 Bar Dips Rx+Ring Dips
9 HSPU’s Rx+Strict HSPU’s
Compare to October 14, 2022.

Rest day

10 Rounds for time of:
5 Thrusters 115/80# RX+135/95# MRX 95/65#
10 Box Jump Overs 24/20″ Rx+ 30/24” MRX 20/18”

10 Intervals for max calories of:
2 Minutes of:
1 Rope Climb, 15′ (start seated on floor) Rx+ 1 Legless rope climb (start seated on floor) MRX 1 Rope Climb, 10′ (start seated on floor)
Alternate b/w bike and ski remaining 2 minutes for calories
2 Minute Rest
*Rope climbs begin seated on floor.
*5 intervals each on bike and ski.