STRENGTH:
10 min of snatch strength/technique 5-4-3-3-3

WOD:
"AMANDA"
For Time: 9-7-5
- Ring Muscle Up (Scale: Strict C2B)
- Squat Snatch (95/135)

For Time: 2,000m Row
For Time: 5 min max rep rig touch burpees

After WOD extra credit: 100 Ab Mat Sit Ups

Partner KELLY:

5 RFT
- 400m Run (partners must run together)
- 30 BJ (20/24)
- 30 WB (14/20)

Partners You go/I go on WB & BJ, may split the work on WB and BJ as needed.

"DIANE"

For Time: 21-15-9
- DL (155/225)
- HSPU

Post WOD: Work on DU or Triple Unders

"FRAN"

For Time: 21-15-9
- Thrusters (65/95)
- Pull Ups

Post WOD: 3-3-3-3 Thrusters

STRENGTH:
10 min to find a re-grip set of 8 DL

WOD:
12 min AMRAP:
- 5 S2OH 75/115
- 10 DL 75/115
- 15 BJ 20/24

WOD:
For Time: 1600m Run
1st 400m: Med Ball Carry 14/20
2nd 400m: Bodyweight
3rd 400m: OH plate Carry 25/45
4th 400m: Bodyweight

*13 min TC

WOD:
30-20-10

- T2B
- AB Mat Sit Ups
- Hang Snatch (75/115)

Post WOD Extra Credit: 50 V-ups

WOD:
20 min AMRAP: Mary or Cindy

Cindy:
- 5 pull ups
- 10 HR push ups
- 15 air squats

Mary:
- 5 HSPU
- 10 Pistols
- 15 Pull ups

STRENGTH:
12 min to find 1 Rep Max Clean & Jerk

WOD:
For Time: 30 Rounds
- 1 Clean & Jerk (Rx: 95/135, Comp: 135/205)
- 3 Bar Over Facing Burpees

*22 min TC

STRENGTH:
Front Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD:
For Time: 21-15-9
- Hang Squat Clean (75/115)
- C2B

STRENGTH:
5 min Snatch Cycle Work :20 on/:40 off

WOD:
2 RFT:
2-4-6-8
- Power Snatch (95/135)
- T2B

8 min EMOM: :20 on/:40 Rest of Handstand work

WOD:
16 min AMRAP:
- 3 Ring MU (BMU, Strict Pull up)
- 50 DU (100 singles)
- 200m Run

STRENGTH:
Power Clean 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
12 min AMRAP:
- 7 S2OH (Rx: 75/115) (Comp: 125/185)
- 14 BJ (20/24)

INDEPENDENCE DAY - Happy 240th Birthday America!

At Home WOD:

Buy in: 240 Air Squats
7 min AMRAP:
- 4 HR push ups
- 4 Box Dips (use bench/table/chair)
Buy-Out: 240 Walking Lunges Steps (120 each leg)