R1: For Time
15-12-9
Deadlifts (275/185)
Bar Facing Burpees
Handstand Push-ups
R2: For Time
15-12-9
Deadlifts (225/155)
Bar Facing Burpees
Handstand Push-ups on box
R3: For Time
15-12-9
Deadlifts (115/75)
Bar Facing Burpees
Strict Shoulder Press
R1: For Time:
25-20-15-10-5
Calorie Row
15-12-9-6-3
Overhead Squats (115/75)
R2: For Time:
25-20-15-10-5
Calorie Row
15-12-9-6-3
Overhead Squats (95/65)
R3: For Time:
15-12-9-6-3
Calorie Row
15-12-9-6-3
Overhead Squats (55/35)
With a Partner Complete
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
14 Handstand Push-ups
400 meter Run
Happy Fourth of July - we are having only one class today at 9:00 am
“1776”
For Time in Teams of 2
110 Calorie Aassault Buy In
110 pull ups
110 box jumps (24/20)
110 dubs
110 sit up
110 dumbbell snatch (50/35)
110 goblet squats with dumbbell
6 rope climbs
1000m row cash out
R1: AMRAP in 14 Minutes
100 Meter Run
10 Wall Balls (20/14)
10 Push-ups
R2: AMRAP in 14 Minutes
100 Meter Run
10 Wall Balls (14/10)
10 Push-ups
R3: AMRAP in 14 Minutes
100 Meter Run
10 Wall Balls (10)
10 Push-ups with Band
R1: For Time:
8-6-4-2
Ring Muscle-up
Squat Clean (135/95)
Push Jerk (135/95)
R2: For Time:
8-6-4-2
Bar Muscle-up/Banded Bar Muscle-up
Squat Clean (115/75)
Push Jerk (115/75)
R3: For Time:
20-15-10-5
Strict Pull-ups
8-6-4-2
Squat Clean (65/45)
Push Jerk (65/45)
R1: 3 Rounds for Reps
1 Minute Double Unders
1 Minute Front Squats (115/75)
1 Minute Dumbbell Snatches (50/35)
1 Minute Rest
R2: 3 Rounds for Reps
1 Minute Double Unders
1 Minute Front Squats (95/65)
1 Minute Dumbbell Snatches (40/25)
1 Minute Rest
R3: 3 Rounds for Reps
1 Minute Single Unders
1 Minute Front Squats (55/35)
1 Minute Dumbbell Snatches (30/15)
1 Minute Rest
For Time with a partner
600 Meter Run
50 Synchro Air Squats
100 Meter Walking Lunge
50 Synchro Sit-ups
100 Wall Balls
50 Synchro Burpees
100 Box Jumps
600 Meter Run