STRENGTH : 10-MIN E2MOM

- Max U/B Over & Backs ( @ 40% Strict )

WOD : 4 Rounds For Time!

- 18 Front Squats (95/65) +(115/80)

- 15 Hang Power Cleans (same)

- 12 Lateral Burpees OTB

STRENGTH : 10 Rounds EMOM

- 3 TnG Power Snatches ( 75% )

WOD : 5 Rounds For Time!

- 200m RUN

- 20 WB Throws (20/14) +(30/20)

- 10 Box Jump Overs (24/20) +(30/24)

- 10 Pull Ups +(C2B)

STRENGTH : 6 Rounds For Quality!

- 3 Tempo OHS (3 up 3 down 2 hold @ 70%)

WOD : 4 Rounds For Time!

- 350m ROW

- 25 Banded/Empty Barbell Thrusters

- 15 Odd Object Box Step Overs (100/70) @ (24/20)

WOD : 10-MIN AMRAP

- 30 Double Unders

- 6 Double DB Devil Presses 

( weights of choice - suggested 50/35 )

STRENGTH : 5 Rounds E2MOM

- 5 Back Squats ( @ 77.5% )

Independence Day WOD : 4 Rounds For Time!

- 400m RUN

- 17 Front Rack Lunges 

-  7 Hang Power Cleans

-  6 Thrusters 

- 400m RUN

s(95/65) Rx(115/80) +(135/95)