Conditioning: JULY '26 MONTHLY CHALLENGE Part 1 - For time: 1 Mile Run - Rest until 15:00 then complete Part 2 (Repeat of Monthly Challenge -- 7/1) Part 2 - For time: 50 Bench Press (155/95) - Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break (Time Cap - 10 mins)

Strength: 3 Position Power Snatch 1x3 Every 2:00 x 5 sets: 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch - Complete each set unbroken, start light-mod and build in load Conditioning: AMRAP 12: 3 Squat Snatch (135/95) 6 Overhead Squats (135/95) 9 Bar Facing Burpees

Strength: Deadlift 1x3 Take 15 mins to build to a 3RM Deadlift (Last 3RM Deadlifts - 6/10) Conditioning: 2 Sets for Total Time (including rest): 100ft Double Dumbbell Farmers Carry (70s/50s) 10 Bar Muscle Up 100ft Double Dumbbell Farmers Carry 10 Bar Muscle Up 100ft Double Dumbbell Farmers Carry 10 Bar Muscle Up 100ft Double Dumbbell Farmers Carry - Rest 2:00 b/t sets

Pre-WOD Accessory: EMOM 9: MIN 1 - 3 Kick Ups + 2-3 second descent MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups MIN 3 - :30 Echo Bike (moderate pace) - In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Plank Conditioning: AMRAP 20: 25/20 Calorie Echo Bike 20 GHDs or AbMat Sit-ups 15 Handstand Push-Ups

Strength: Back Squat 1x3 Take 15 mins to build to a 3RM Back Squat (Last 3RM Back Squats - 6/8) Conditioning: For time: 27-21-15-9-9: Front Squat (95/65) Box Jump (24/20)

Conditioning: AMRAP 20: 600m Run 25 Overhead Squats (135/95)

Strength: Deadstop Deadlift 5x3 Every 2:00 complete 3 reps (x 5 sets) @70-80% of 1RM Deadlift Conditioning: CFG 8.4 HEAVY 5 RFT: 5 Deadlifts (315/225) 10 Lateral Burpee Over Bar

Conditioning: AMRAP 3, 6 & 12 (For total reps): 20/16 Calorie Row 30 Wall Balls (20/14) 20 Toes to Bar 30 Box Jumps (24/20) 20 Kettlebell Sumo Deadlift High Pull (70/53) 30 Burpees 20 Shoulder to Overhead (135/95) - Rest 1:00 after the 3:00, rest 2:00 after the 6:00 (Start each new AMRAP at the beginning with the row)

Gymnastics Skill Work: Handstand Walk, Handstand Hold & Overhead Stability Work On a 10 min clock: Freedom (Advanced) - Handstand Walk or Handstand Hold Independence (Intermediate) - Kick-Ups/Box Pike Walk Liberty (Beginner) - Bear Crawl/Wall Walk - Break/rest as needed Conditioning: 3 RFT: 25 GHDs (or V-Ups) 50ft Handstand Walk 50ft Overhead Walking Lunge (115/75) or 16 Overhead Alt. Lunges

Strength: Gymnastics Skill Work Box Dip, Top of the Ring Hold, Ring Dip Skill On a 10 min clock practice: Freedom (Advanced) - Kipping Ring Dip (Cycling) Independence (Intermediate) - Top of the Ring Hold (Slow negative) Liberty (Beginner) - Box Dip (1-2 feet on the box) - Break/rest as needed Conditioning: Elizabeth - Part 1 For time: 21-15-9: Power Clean (135/95) Ring Dip - Rest until 10:00 mark, then complete Part 2 Part 2: For load: Every :30 x 24 Sets (12:00) 1 Power Cle