Conditioning: AMRAP 20: 50 Double Unders 50 Single Arm Dumbbell Push Press (50/35) 50 Double Unders 50 Abmat Sit Ups 50 Double Unders 40/32 Calorie Echo Bike or 50/40 Calorie Bike Erg

Conditioning: For time: 400m Run 15 Bar Muscle Ups 400m Run 12 Bar Muscle Ups 400m Run 9 Bar Muscle Ups - Unbroken BMU, 200m Penalty Run each break

Conditioning: AMRAP 3 x 5 Sets: 20/16 Calorie Echo Bike 50 Double Unders Max Toes to Bar in Remaining Time - Rest 1:30 b/t sets (Score is Total Toes to Bar) Post-WOD Strength: Shoulder Press 1x3 In 10 mins build to a heavy/mod-heavy 3-rep Shoulder Press (Strict Press) - Bar comes from the rack

Gymnastics (Skill Development): Handstand Walk, Handstand Hold, & Overhead Stability Work Tabata (:30 work/:30 rest) x 8 Sets: **Freedom (Advanced):** Max distance Handstand Walk or Max time Freestanding Handstand Hold **Independence (Intermediate):** Max Wall-facing Handstand Plate Up Downs or Max time Handstand Hold **Liberty (Beginner)** 50' Bear Crawl or 2-3 Wall Walks Conditioning: 10 RFT: 10 Kettlebell Swings (53/35) 50ft Kettlebell Lunge (53/35)

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