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Warm Up: Old Man :15 JJ :15 Good Morning :15 BSQ :15 Bent Over Row X 4 Strength: DL E3M (+10lbs) 5@70% 3@80% 1+@88% “Never Forget” 2001m Row 11 Box Jump 11 DL 11 PCL 11 FSQ 11 Jerk 11 Thruster 11 Burpees Over Bar 11 Cal ECHO Bike 403m Run 135-155/95-105 Extras: 4 Min Belt Squat March

Warm Up: 7 KB Press – R 50’ KB OH walk – R 7 KB Press – L 50’ KB OH walk – L 7/7 Split stance KB Row 3 Scap Pull ups 3 Arch to Hollow (rig) 6mins Strength: E3M x4- Both in the 3M 3 Seated Strict Press Max Rep strict pull ups “Never Let Me Go” 250m Ski 5/5 1-arm DB PCL/J (M-H) 100m Farmer Carry (1DB) 6 RFT Extras: Gun Show 2.0 2 Min AMRAP: 30 Plate Curls + 50 ft. 90º Walk 1 Min AMRAP: Banded Tricep Ext. X 3

Warm Up: 2min Row/Bike 7/7 Split Squats 7 1 ¼ ASQ 6 Cossack Squats 6 1-leg V-Up 5min Strength: BSQ E3M (+10lbs) 3@74% 3@80% 3+@84% WOD OTM-16 min 100’ Sled Push 7/7 Weighted Bulgarian Split 12/9 Cal SkiErg 20 Sit ups

Warm Up: 7/7 KB Press (M) 50’ KB OH walk-R (M) 50’ KB OH walk-L (M) 7/7 Split stance KB Row (M) 3 Scap Pull ups 3 Arch to Hollow (rig) 6mins Strength: E3M x4- Both in the 3M 5 Seated Strict Press Max Rep strict pull ups “I’m A Survivor” 10-1 Renegade Rows (M) Box Jumps -FT- Extras: 30-30-30- Plate partials

Warm Up: Old Man E2Mx3 7 Wall Balls 5 Jumping pull ups 2 Shuttle Runs “Holbrook” 5 Thrusters (115/85) 10 Pull ups 100m Run 10 RFT Last done 7/22/23

Warm Up: Old Man 150m Ski 5 Pause Push Ups (at btm & top) 10 Banded Facepulls 1 Narrow ASQ 5min Strength: OTM-Alt-12 min 7-15 Dips 10-15 Banded Hollow Press Downs 7/7 Kickstand Sqt /Pistols “All I Have to Give” 2min Window 2 Wall Walks 10 Box Jump Overs Max Cal Bike 2min Rest X5 Rds Extras: 12 Front Delt Raise 12 Lateral Delt Raise 30 Pull aparts x3