Wednesday
7/8/2026
A. Take 15 minutes to complete the following
Front squat
x6 @ 85%
x4 @ 90%
2×2 @ 95%
%’s off 6/24 3RM
B. 6 minute AMRAP
Row 800m/700m buy in
AMRAP remaining time
10 hand release push-ups
10 toes to bar
rest 4:00
6 minute AMRAP
Echo bike 40/30 cals
AMRAP remaining time
8 DB/kb s2oh @ 50#/35#
12 prisoner step-ups 24″/20″
essentials 7-8-26
A. 8 Min EMOM
min 1: Strict press x10,10,8,8
min 2: KB gorilla rows x16
B. 8 min EMOM
min 1: Goblet box step-ups x12-14
min 2: Push-ups x8-10 @ 30X1
C. 18-15-9
Row cals or echo bike cals
DB snatches
V-ups
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