Tuesday June 30, 2026
Strength: Strict Press + Weighted Strict Pull-Ups
10:00 EMOM
Minute 1: 8 Strict Press
Minute 2: 3-5 Weighted Strict Pull-Ups
Conditioning
“Nightcrawler”
For Time:
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.
Time Cap: 14:00
Score = Time
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)
Optional Accessories
For Quality:
3 Sets:
15 Dumbbell Zottman Curl Moderate
:30-:45 Pull-Up Bar Hang
:02 Eccentric on each Zottman Curl rep.
Choose a weight you can hold the bottom position unbroken for the full hang.
