July 14 2025

Skill : 8×3 overhead squat 3 second pause at bottom

Metcon : 4 rounds for time

12 dumbbell snatches + 6 dumbbell overhead lunges – (1-side)

12 dumbbell snatches + 6 dumbbell overhead lunges – (otherside)

12 pull ups + 8 toes to bar

hyrox : 2 rounds

1400m run

70 pulls ski erg 10/8

70 pulls rower 10/8