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 | Tue, Jun 30 |  |
| Tuesday 30 June 2026 | Warm Up Tuesday 30 June 2026 | Mobility and Reset Tuesday 30 June 2026 |
Tuesday 30 June 2026(Time, Rx2, Rx3) Strict Press + Weighted Strict Pull-Ups 10:00 EMOM (alternating) Minute 1: 8 Strict Press Minute 2: 3-5 Weighted Strict Pull-Ups *For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent. *strict press @ 100-105% of 3x10 test load or 60-70% of 1RM and pull ups unbroken 'Nightcrawler' For Time Time Cap: 14:00 5 Sets 12/9 Calorie Bike 16 AbMat Sit-Ups 8 Dual DB/KB Hang Clean and Jerk 25/25ft Mixed Rack + Overhead Carry Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into Set 5. Score = Time Goal: 1:15-1:45 per set, 9:00-12:00 running time Rx: DB 2x50/35lb or KB 2x53/35lb Rx2: DB 2x35/25lb or KB 2x35/26lb Rx3: DB 2x25/15lb or KB 2x26/18lb, 10/7 Cal Bike, 12 Sit-Ups, 6 HCJ, dual rack carry
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