1) 3 Rounds not for time 10 - 20 sec Handstand Walk/Hold 1 Rope Climb 5 Ring Dips* 5 Chest To Bar Pull Ups* * You can also choose to sub muscle ups or weighted pull ups & dips. 2) 2 Rounds Not For Time 200m Backwards Sled Pull 10 Hollow Body Rocks 10 Superman Read more »

1) *Overhead Squat 3 X 3 reps (across) 2) Complete as many rounds as possible in 10 min of: Run 200m 3 power cleans (165/110lb) Run 200m 15/12 push ups 3) 200m Farmer's Walk (32/24kg) Read more »

1) Bench Press 3 X 3 reps (across) 2) "Helen" Three rounds for time: Run 400 meters 21 KB swings (24/16) 12 Pull-ups Compare to June 6th Read more »

1) DEADLIFT 3X3 @ 75% 2) Compare to July 3rd Partner WOD: Partner HERO WOD With a partner, complete the following: "Nate" 2 Muscle ups (scaled- 5 Chest to bar pull ups) 4 Handstand Push Ups (scaled-10 HRPU's) 8 KBS (32KG/24KG) Read more »

1) Power Snatch 3 x 3 @75% 2) 400m run 1:1 rest 200 m run 1:1 rest 400m run Read more »

1) 3 Rounds not for time 10 - 20 sec Handstand Walk/Hold 1 Rope Climb 2) With a 3 person team, each team member completes the following: Row 750m 20 Hang Power cleans (135lb/95lb) 40 Sit ups 100 double unders Team member #1 starts the row. When complete, #1 moves on to the next exercise Read more »

1) Pause Front Squat 3 X 3 reps (across) 2) Complete 7 rounds for time of: 5 handstand push ups 6 alternating pistols 7 toes to bar 8 box jumps (24"/20") Sub is 10 regular push ups, 15 air squats, 7 knee ups Read more »

1) Push Press 3x3 reps (across) 2) 10 min. AMRAP: 5 burpees 10 wallball (20lb/14lb) 15 KB Swings (24kg/16kg) Read more »