Jump Rope Skill Session: 10:00 PRACTICE / SKILL DEVELOPMENT Single, Double Under or Triple Under Practice FREEDOM (RX) Crossover Singles Crossover Doubles Triple Under Practice Max Unbroken Triple Unders Set (1x) INDEPENDENCE (Intermediate) 3 x 10 Unbroken Double Unders/Triple Unders 1 x Max Unbroken Double Unders (Cap at 100) LIBERTY (Beginner) Double Under Attempts Practice 10 Penguin Taps 5 Single Unders + 1 Double Under Attempt 5 Successful Double Unders Conditioning: 10

Strength: Every 2:30 x 5 Sets: 3 Power Snatch (touch & go) @ RPE 7/8 Conditioning: 2 Sets (for time, each set): 12/10 Calorie Echo Bike 24 Chest to Bar 12/10 Calorie Echo Bike 24 Pull-Ups 12/10 Calorie Echo Bike - Rest 3:00 b/t sets

Strength: Front Squat 4x8 Every 2:30 x 4 Sets: 8 Front Squats - Start at a moderate load, building to a heavy load Conditioning: For time: 10 Single-Arm Dumbbell Thrusters (50/35) 15 Push-Ups 15 Single-Arm Dumbbell Thrusters (50/35) 25 Push-Ups 20 Single-Arm Dumbbell Thrusters (50/35) 35 Push-Ups 25 Single-Arm Dumbbell Thrusters (50/35) 45 Push-Ups 30 Single-Arm Dumbbell Thrusters (50/35)

Conditioning: 3 RFT: 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks - Immediately into... 3 RFT: 15 Wall Balls (20/14) 15/12 Calorie Row 4 Wall Walks (Scored by Total Time)

Strength: Push Press 1x8 Take 10 mins to build to a heavy 8-Rep Push Press Conditioning: Every 2:00 x 10 Sets: 5 Deadlifts 4 Power Cleans 3 Shoulder to Overhead - Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.

Conditioning: AMRAP 25: 30/25 Calorie Echo Bike 40 Alternating Lateral Box Step Overs (24/20) 50 Walking Lunges 60 Double Unders

Strength: Front Squat 1x8 Take 12 mins to build to a heavy 8-Rep Front Squat Conditioning: 2 RFT: 800m Run 50 Toes to Bar 25 Thrusters (115/75)

August Monthly Challenge: AMRAP 2: Max Bench Press (Score is Total Reps) Loading Guidelines: Freedom - 155/95 Independence - 135/85 Liberty - 115/75 Conditioning: AMRAP 2 x 5 Sets: 10 Lateral Burpee Over Bar 10 Hang Power Cleans (155/105) Max Push Ups in the remaining time - Rest 1:00 between sets (Scored by Total Pushup Reps)

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