June 2025

Rest day

For time: 
800 Meter run
40 GHD sit-ups
4 Legless rope climbs, 15’
600 Meter run
30 GHD sit-ups
3 Legless rope climbs
400 Meter run
20 GHD sit-ups
2 Legless rope climbs
200 Meter run

Compare to June 28, 2024.

EMOM 15:
8 Burpees Rx+10 Burpees MRX 6 Burpees
8 Wall-ball shots 20/14# 10/9’ Rx+ 10 WB shots MRX 6 WB shots

*Choose reps to allow at least 10 seconds rest before next round.

For time: 
400 Meter run
40 Ring dips or bar dips
30 Deadlifts 185/125# MRX 155/105#
20 Double-DB step-ups 50/35# 20”
400 Meter run

COMMUNITY CUP WORKOUT 3
In 20 minutes, establish:
1 Rep-max front squat
1 Rep-max hang power clean