AMRAP in 30 Minutes:
• 75 Double Unders
• 50 Sit-ups
• 50 MedBall Slams
• 40 Bike Calories
• 40 Kettlebell Swings
• 30 Hanging Knee Raises
• 30 MedBall Cleans
• 20 Burpees
• 20 Strict Pull-ups

Strength
Push Jerk [Video]
Every 90 seconds for 8 sets complete 2 Push Jerks.
Use the same weight across all sets.

Conditioning
21-15-9 Reps For Time:
• Deadlifts (#95/65)
• Push Jerks
• Push-ups

Run 400m after each set of Push-ups.

A)
4 Rounds Of:
Within 3 Minutes:
15 Sprawl to Box Jumps (24”/20”)
15 Ring Rows
With any time remaining: AMRAP Bike Cals

Rest 1 minute between rounds.

B)
4 Rounds Of:
40 Seconds On / 20 Seconds Off:
• Lateral Mountain Climbers to Lateral High Knees
• Russian Twist to Single Leg V-Ups
• Toe Touch to Plank Walk

C)
1000m Row For Time

Strength
Choose a lift… Clean & Jerk or Snatch

Every 90 seconds for 8 sets, complete:
2 Squat Clean & Jerks or 2 Squat Snatch

Conditioning
For Time:
50 Single Arm Hang Clean & Jerk (#35/25)
50 Goblet Squats
Row 500 meters

Partner Workout
AMRAP in 30 Minutes:
• 400m Run
• 60 Step-ups
• 50 Air Squats
• 40 Push-ups
• 30 Strict Pull-ups
• 20 Ring Rows

* Wear a weight vest if you have one.

HAPPY 4TH OF JULY!

Partner Workout
6 Rounds Of:
• 20 KB or DB Taters
• 20 Single Arm Push Press
• 20 Burpees
• 200m MedBall Run/Turf Width Sled Push

Cash out: 1776m Row or Ski

(Details explained in person Saturday morning.)

Strength
Back Squat [Video]
EMOM for 10 Minutes:
1 Back Squat at 75%
Use the same weight across all sets.

Conditioning
AMRAP in 14 Minutes:
• 5 Strict Pull-ups
• 10 D-Ball Ground over Shoulder
• 200m Run

A)
3 Rounds Of:
Within 2 minutes:
7 Double Push-up Burpees
With time remaining: Bike for Max Calories

Rest 1 minute between rounds.

B)
AMRAP in 14 Minutes:
• 10 Double Dumbbell Hang Snatch (#35/25)
• 10 Renegade Rows
• 10 Dumbbell Sprawls
• 20 Box Jumps (24”/20”)
• 200m Run or Ski

C)
3 Sets of 40 Seconds On / 20 Seconds Off:
• Side to Side Crunch Kick
• Spider-Man Plank with Leg Lift

Strength
Front Squat [Video]
Every 90 seconds for 10 sets complete 3 Front Squats.
Stay at the same weight across all sets.

Conditioning
In 10 Minutes:
Run 1 Mile
With time remaining: AMRAP Heavy Wall Ball Shots (#30/20)

A)
EMOM for 10 Minutes:
• Minute 1: 5-7 Strict Pull-ups
• Minute 2: 10 Hand Release Push-ups

B)
With a 10 Minute Time Cap:
50-40-30-20-10 Reps Of:
• Double Unders
• Sit-ups

C)
2k Row For Time