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Move Steadily Through: Row 500m, 25 Medball Squat Cleans w/ Workout Weight, 15 Romanian Deadlifts (95/65 or less)

We’re providing you all with the same warm up that you performed before this workout on the week of 1 July, Day 1 in order to minimize the number of variable that might go into your performance. If you use a different warm up, that’s totally fine – it shouldn’t make a huge difference.

Mobility Recommendation: 1:30 Banded Pigeon Pose Per Side

Conditioning Re-test (see 7/1 workout)

AMRAP 20 Minutes: 400m Run, 30 Wall Balls (20/14), 10 Deadlifts (275/185)

Re-test day is here! Similar to earlier this month, the first points of emphasis for this workout are picking a medicine ball weight that you can complete the 30 wall balls in 3 sets or less the entire workout. The second point is picking a deadlift weight that is challenging but can be done in 3 sets or less. If the deadlift weight is too heavy or too light the intended stimulus will be missed. If you modified the workout previously, ensure you are using the same weights and rep scheme as the first time you did the workout to get an accurate improvement assessment.



Warm Up

7-5-3: HSPU Negatives, S-Arm KB Clean and Jerk From the Floor (7-5-3 per side), Burpees

Mobility Recommendation: Single LAX Ball Scap/Trap Smash, 2:00/side


3 RFT: 20 Lateral Burpees Over the Bar, 30 Sumo Deadlift High Pull (75/55), 20 Handstand Push Ups

This workout should feel like a steady grind. The burpees are designed to ramp up the heart rate and make the high pulls and HSPU very difficult. The SDLHP should not exceed 3 sets and the HSPU should not exceed 4 sets. The total time domain is 10 – 18 minutes.


Dumbbell Bench Press: 4 x Max Effort (50/35) – 30 rep cap each round

Pick a DB weight you can hit at least 10 reps with. Any sets with <10 reps does not count.