STRENGTH : 5 Rounds For Quality!

8-10 Front Squats ( @ 60% - no rack )

WOD : 10 Rounds For Time!

[ 15-MIN CAP ]

- 15 Double Unders

- 5 Lateral Burpees OTB

- 1 Clean and Jerk

s (115/80)

s+ (135/95)

Rx (165/125)

Rx+ (205/145)

STRENGTH : 7 Rounds ( Coach’s Cue )

- 3x (Pause @) Hang > Power Clean

WOD : 4 Rounds For Time!

- 20 Single Arm* DB Thrusters (same as 070522)

- 15 Toes To Bar (Scaled 2x High Knee)

*10 per arm. Switch as desired.

Rx+

- 15 Double DB Thrusters (same)

- 20 GHD Sit Ups

STRENGTH : 10-MIN EMOM

- Heavy 2 BTN SG Push Jerk

( w/ 3 second hold @ catch )

WOD : 5 Rounds For Time!

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

- 9 OH DB Lunges (coach’s choice)

- 10 Alt Single Arm DB Snatches (same)

[ 10-MIN CAP ]

Happy 4th of July! 🫶🏼🇺🇸

STRENGTH : 5 Rounds For Quality!

- 3 Heavy High Hang Power Cleans

WOD : 11-MIN AMRAP (3:1:3:1:3)

- 12 Alt Single Arm DB Snatches (50/35) +(65/45)

- 10 DB Goblet Squats (same)

- 8 DB Box Step Overs (same) @ (24”/20”)

Then Max Cal Air Bike remainder of 3 Min Round

Score = Total Calories Biked