10 min EMOM: 1 Squat Clean & Jerk

Elizabeth:
For Time:
21-15-9:
quat Clean (95/135)
Ring Dip

20 min AMRAP:
60 DU
50 Push Up Position Shoulder Taps (Comp: Freestanding HS)
40 AMSU
30 Alt Arm Single DB Snatch 35/50 (Comp: 50/70)
20 T2B

Front Squat 5-4-3-2-2
Back Squat 3-3-3-3

6 min AMRAP:
20 Air Squats
20 Walking Lunge Steps

6-5-4-3-2 Strict Press

12 min AMRAP:
20 Box Jump Overs (20/24)
200m Run
20 Single DB S2OH (10 R/10 L)

Amanda
For Time:
9-7-5
RMU
Squat Snatch (95/135)

Post WOD:
7 min to work on or get in reps of Strict Pull Ups

ONE CLASS ONLY FROM 10-11:30AM

4th of July WOD to honor our HEROES & AMERICA ⯑⯑

In Teams of 3: 2 people working at the same time, 1 person resting (unless you are down to just one movement in a couplet remaining, then you have 1 person working, and two people resting).

Happy 250th Birthday America:

For Time:
Complete all the Reps in the Couplet:
250 Cal Row
250 Squat Cleans (95/135)

Then Complete all the Reps in the Couplet:
250 Cal Row
250 T2B

Then Complete all the Reps in the Couplet: Or for most groups, In Remaining Time complete as many of the 250 reps/cals for each as you can:

250 Cal Row
250 Lateral Burpee Over Bar

24 min AMRAP:
Partner WOD, You Go/I Go:
400m Run

18 min AMRAP:
10 Single DB Step Back Lunge DB RIGHT Front Rack LEFT step back 10 in a row (NOT ALT)
10 Single DB Step Back Lunge DB LEFT Front Rack RIGHT step back 10 in a row (NOT ALT)
20 Box Steps Ups Alt legs
8 RMU (8 BMU, 8 C2B, 8 Jumping C2B, 8 Jumping Pull Ups, 8 hard recline pulls)

Post: For Quality
15 AMSU
8 Alt Leg Double DB Box Step Ups

5-4-3-2-1 TnG Power Clean
5-5-5-5-5 DL

7 min AMRAP:
10 DL (135/185)
3 WW

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

Post WOD:
15 min work up in load set of 3 Thrusters

18 min to Build on the Complex:
2 Hang Power Snatch
2 Hang Squat Snatch

For Time:
50 Hang Power Snatch (55/75)
100 DU
50 Hang Squat Snatch (55/75)
100 DU

15 min build up to a Heavy 4 DL

9 min AMRAP:
12 Deadlift (155/225)
12 HSPU (Comp: SHSPU)

Post:
8 min HSW Skill Work

21 min E3MOM:
400m Run
IRT: Max Rep Burpee Pull Ups

8 min For Quality:
10 Hollow Rocks
10 Vup or Tuck Ups
10 AMSU

20 min to build in load:
1 Squat Clean
2 Front Squats

10 min AMRAP:
3 Squat Cleans (105/155)
3 Front Squats (105/155)
15 T2B

Bench Press 5-4-3-3-3

With a Partner:
On 12 min Clock:
P1: 3 RC (Comp: Legless)
P2: Max Rep Alt Arm Single DB Snatch 35/50 (Comp: 50/70)