260707 On a 20:00 clock: - RX - On a 20:00 clock: Build to a 3-rep-max front squat - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'd Post-workout skill 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges - Rest 1:30 between sets. - Use one or two dumbbells to add loading.Read more

- RX - For time: 15 power snatches (95/135 lb) 5 rope climbs (15/15 ft) 12 power snatches 4 rope climbs 9 power snatches 3 rope climbs 6 power snatches 2 rope climbs 3 power snatches 1 rope climbRead more

Eva Strong - RX - 5 rounds for time with a partner: 48 double-unders 19 toes-to-bars 2 clean and jerks (135/205 lb) 400-m run – Share all work and perform the 400-m run together. - INTERMEDIATE - 5 rounds for time with a partner: 24 double-unders 19 toes-to-bars 2 clean and jerks (105/155 lb) 400-m run – Share all work and perform the 400-m run together. - BEGINNER - 5 rounds for time with a partner: 24 single-unders 19 knees-above-hips 2 clean and jerks (35/45 lb) 400-m run – Share all work evenly, including splitting the run for 200 meters each.Read more

4th of July Challenge For time: With a team of 4: 1776 calorie row 250 burpees - 1 athlete on the rower at a time - 1 athlete doing burpees at a time - Partition as desired.Read more

Ned - RX - 7 rounds for time of: 11 back squats 1,000-m row - Use bodyweight for the back squats. - INTERMEDIATE - 7 rounds for time of: 11 back squats 800-m row - Use 3/4 bodyweight for the back squats. - BEGINNER - 5 rounds for time of: 11 back squats (35/45 lb) 400-m row - MASTERS 55+ - 7 rounds for time of: 11 back squats 800-m row - Use 3/4 bodyweight for the back squats.Read more