3 sets: AMRAP 5 Minutes 5 Strict Pull Ups 5 Strict Ring Dips 15 Wall Balls (30/20) (10/9ft) -rest 3 minute b/t sets- *If you are not feeling recovered with the deload, then perform 2 sets and score the slowest set twice! **Hold bigger unbroken sets instead

For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x70s/50s) *12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

For time 10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135)) 20 Chest to bar Pull Ups 40 Toes to bar 80 Wall Balls (20/14) 40 Toes to bar 20 Chest to bar Pull Ups 10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))

6 sets (1 set every 4 minutes) 15 second Echo Bike SPRINT!!!! -During rest perform- 20 Dumbbell Bench Press (50/35)

5 minutes of: 200 Double Unders In remainder of time complete max Handstand Walk in feet. --rest 2 minutes -- 5 minutes of: 200 Double Unders In remainder of time complete max Handstand Walk in feet. Score is total walk in feet

21-15-9 Thrusters (95/65) Bar Facing Burpees Chest to Bar Pull Ups *Repeat from August 1, 2022

3-6-9-12-15-18-21 Kettlebell Swings (70/53) Box Jump Overs (30/24)

For Time: 50 Chest to bar pull ups 50 Toes to bar *every time you break complete 100ft Single Dumbbell Overhead Walking Lunge (50/35) **If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25)

8 sets (1 set every 3 minutes) 200m Run 10 Hang Dumbbell Snatch (50/35) 40 Double Unders

5 Sets (New set every 5 minutes) AMRAP 3 Minutes 12 Strict Pull Ups 12 Dumbbell Bench (2x70/50) *Max Bike Erg Calories in Remaining Time -rest 2 minutes b/t sets-

AMRAP 20 Minutes 500m Row 15 Burpees over Rower 400m Run 15 Burpees over Rower

50-40-30-20-10: Wall balls (20/14) (10/9ft) Box jump (24/20) Kettlebell swings (53/35)