Monday, July 9

:30 Seconds Knuckle Drags Push-up to Down Dog Front Rack Stretch Side Lunge Active Spidermans Squat Hold Active Samson Air Squats Chest Stretch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Everest (Time)

For Time: 21-15-9 Back Squats (225/180) Handstand Push-ups

Rx+ Back Squats (315/225)

Strict Handstand Push-ups

Metcon (Time)

For Time (10 Minute Cap): 30 Bar Muscle-ups On the Minute (Starting on the 0:00) – 30 Double Unders


Metcon (No Measure)

Row or Bike 3 Rounds: 3 Minute Light Effort 2 Minute Fast Effort Not for score, but for consistent effort.

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