Warm-up: Death by Shuttle Sprint 25M Shuttle Sprint – Cap 12 Min *Add one 25M sprint each round *Each sprint is only to the 25M, not back *Keep running 25M sprints until cap Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 75%+ WOD: For Time 100 American…

Warm-up: Tabata Beat Swings *Practice both bar and ring Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% WOD: 5xE3MOM 15 Pull Ups 15 Box Jump Overs 24/20 10 Power Clean and Jerk 155/105 Rx+ 5xE3MOM 15 C2B 15 Box Jump Overs 24/20…

Snatch: 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: For Time 3 Min AMRAP Hang Power Snatch 115/75 Rest :60 3 Min AMRAP Hang Power Clean Rest :60 6 min AMRAP 10 Push Press 10 Deadlift RX – 115/75. RX+ 155/105

8xEMOM: 50M bear crawl 50M WB OH Lunge Front Squat: 6xE2MOM Front Squat 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: 10 Min AMRAP 200M Run 25 Goblet Squats 70/53 15 Russian KBS

Clean: 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+ Pendlay Rows between clean sets: 3×10 WOD: For Time 15, 12, 9 DB Thruster – Left Arm 50/35 DB Thruster – Right Arm Burpee Pull Up For Time 15, 12, 9 DB Thruster – Left Arm 70/50 DB Thruster –…

10xEMOM: Min 1: Max Cal Row Min 2: 10-12 Push Ups WOD: 20 Min AMRAP – Team of 2 50 WB 20/14 50 T2B 50 HSPU 50 Pull Ups

Warm-up: 3×10 Ab Roll Outs Weightlifting: Back Squat 6xE2MOM 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: 10 RFT 10 Burpees to Plate 10 Weighted Sit Ups 45/35 burpee to plate: https://youtu.be/SX-AZAwkcfk weighted sit up: https://youtu.be/ccT_Ipjirwk?t=27

Warm-up: 6xEMOM 50M Shuttle Run with Med Ball 20/14 Weightlifting: Front Squat 6xE2MOM Front Squat 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: For Time 21-15-9 DBx2 FR Lunges 30/50 Strict HSPU

Happy Independence Day, America! WOD: The Seven (For Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups Scaling Options: Handstand push-ups –> Pike push up –> Hand release push up A suicide bomber killed seven CIA officers and one Jordanian officer at a…