Conditioning: JULY MONTHLY CHALLENGE For time: 1 Mile Run (10 min Cap) - Rest until 15:00 mark then complete Part 2 Part 2: (For rounds & reps) AMRAP 15: 5 Strict Pull Ups 10 Push Ups 15 AbMat Sit-ups

Conditioning: "Big Grace" For time: 30 Clean & Jerks (135/95) (KG conv: 60/42.5) - 5 min Cap, rest until the 10:00 mark, then complete Part 2 Part 2 - For completion: Every :30 for 10:00: 1 Power Clean & Jerk (185/125)

Strength: Overhead Squat 1x3 Take 10 mins to build to a Heavy/Mod-Heavy 3-Rep Overhead Squat - Bar comes from the ground Conditioning: For time: 25 Burpee Box Jump Over (24/20) 50 Overhead Squats (95/65) 25 Burpee Box Jump Over 50 Front Squats 25 Burpee Box Jump Over 50 Back Squats

Conditioning: For time: 1000/850m Row 50 Thrusters (45/35) 60 Pull-Ups 50 Thrusters (45/35) 1000/850m Row

Strength: Bench Press 1x2 10-8-6-4-2 Bench Press - Build in load, rest 1:30-2:00 b/t sets (Score is heaviest load, should be the 2 rep set) Conditioning: 2 RFT: 50 GHDs (or V-Ups) 50 Box Step Ups (24/20) 50 Push Ups

Conditioning: 5 Sets: 400m Run 8 Deadlifts (315/205) - Rest 1:00 b/t sets (Score is Time for Slowest Set) Post-WOD Accessory: 3-4 Sets: 10 Strict Pull Ups (Rest 1:00-1:30 b/t sets) - Into... 8 Sets (:20 work/:10 rest): Tabata Bent Over Plate Row - Athlete holds plate during rest

Conditioning: EMOM 12: :45 Max Burpees Over Bar :15 Rest Strength: Strict Press + Push Press 5x6 Every 2:00 x 5 Sets: 3 Strict Press + 3 Push Press - Build load across sets

Strength: Snatch Deadlift + Power Snatch + Overhead Squat 1x1 EMOM 10: 1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat - Start light and build each minute (Score is Heaviest Weight) Conditioning: 10 RFT: 16 Air Squat 8 Toes to Bar 4 Power Snatch (135/95)

Strength: Pause Deadlifts 5x3 Every 2:00 x 5 Sets: 3 Pause Deadlifts (mid-shin for 2-3 seconds) @ 60–65% of 1RM Conditioning: 5 RFT: 10 Deadlift (275/185) 20 Push Ups

Conditioning: AMRAP 3 x 5 Sets: 25/20 Calorie Echo Bike 50ft Dumbbell Farmer Carry Walking Lunge (50s/35s) Max Burpees Over DBs in the remaining time - Rest 1:00 between sets