24 July

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 400m No Leg Ski
A4. DB DL-Shrug-DL Triplet
Rest 2m, x2

B. Shoulder Mobility

C. 6a ēvoFIT Class
A. 10m AMRAP
30 Air Squats To MB
30 Leg Lifts Over
150m Run or 30m Bear Crawl (Alternate)
*4 Rounds

Rest 2m

B. 10m AMRAP
30 DC Crunches
30 Russian Twists
300m Row
*4+3 DC Crucnhes

Rest 2m

C. 6m EMOM
Even: Press Medley (30#)

Odd: 30 Second Elbow Plank + 10 Tuck-Ups

Training Session PM (130p)

A. Front Squat Pause

3 Seconds @ 1/4

3 Seconds @ Parallel

3 Seconds @ In Hole

*215/250/250

B. 

18M AMRAP: 10 BOX STEP-OVERS W/MB (20/14) 10 BOX STEP-OVERS (20/14) 15 PUSH PRESS (115/75) 10 BOX STEP-OVERS (20/14) 15 PUSH PRESS (115/75) 20 CAL BIKE/SKI 10 BOX STEP-OVERS (20/14) 15 PUSH PRESS (115/75) 20 CAL BIKE/SKI 25 HANG POWER CLEANS (115/75) 10 BOX STEP-OVERS W/WB (20/14) 15 PUSH PRESS (115/75) 20 CAL BIKE/SKI 25 HANG POWER CLEANS (115/75) 100 DU'S

*8+25 (Finished 15 PP In 9th Round)

*Biked All Rounds

*All PP and HPC U/B