Skill

Pull Gymnastics/Bike

OTM x 12
m1: 1-2 RMU or 3 BMU or 5 C2B or 8 KPU or 10 seated ring rows
m2: 10/8 cal bike

WOD

4 rounds
10 thrusters (75/55)

Happy 4th of July, we are closed for the day.  Enjoy honoring and celebrating our country #AMERICA

Strength

Clean and Jerk

Barbell Cycling
OT 2:30 x 5 sets all @ 55%
1 high hang power clean + 1 hang power clean + 1 power clean + 1 push jerk + 1 split jerk

WOD

Strength

Back Squat

OTM x 12 (6 rounds)
odd- 3 FS
even- 6 BS

all reps to be done @ 60% of 1RM (BS)

WOD

800m run buy in directly into...

Strength

Strict Press

OT2M x 5
5 tempo strict press
-press up
-hold 2 sec @ top
-negative 3 sec to shoulder

set 1 @ 35%
set 2 @ 40%
set 3-5 @ 45%

WOD

TEAMS OF 3

PART 1
100 DU (200singles) split evenly
1 person jumps- 2 people hold a deadlift (225/155)
5 min time cap

PART 2
2000m row split evenly (667m/person)

Skill

Strict HSPU/ Run Biathlon

400m run 21/15 SHSPU
200m run 15/12 SHSPU
100m run 9 SHSPU

CFL
row or row and box pike HSPU, stink bug or HRPU

WOD

Active Recovery 

50 cal bike or row
10 ab wheel roll outs
20 glute bridges
30 hollow rock

35 cal bike/row
10 ab wheel roll outs
20 glute bridges
30 hollow rock

Strength 

Snatch

OT2 x 5 sets
1 high hang snatch (power or full) from pockets
1 hang snatch (knees)
1 snatch (floor)

set 1 @ 55%
set 2 @ 60%
set 3 @ 65%
set 4 @ 70%