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)

HERO WOD: Abbate

For Time:
- 1 Mile Run
- 21 Clean & Jerks (105/155)
- 800m Run
- 21 Clean & Jerks (105/155)
- 1 Mile Run

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

STRENGTH:
Push Press: 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
4 RFT:
- 5 Strict Pull Ups
- 10 C2B
- 15 Pull Ups
- 30 Ab Mat Sit Ups

STRENGTH:
Power Snatch: 12 min to work to a heavy triple

WOD:
3 RFT
- 15 Power Snatch (65/95)
- 400m Run

STRENGTH:
Front Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:
25 min AMRAP:
- 7 Thrusters 95/135
- 7 HSPU
- 75 DU
2 min Rest

TECHNIQUE:
20 min MU/Pull Up technique work

WOD:
For Time:
- 100 Burpee BJ Overs (20/24)

*TC: 14 min

STRENGTH:
Power Clean: 3 @ 65%, 3 @ 75%, 3+ @ 85% (must be touch n go)

WOD:
21-15-9
- Deadlift (155/225)
- Overhead Squat (95/135)

*You will have 1 barball, and you will be loading/deloading throughout the WOD

*13 min TC

Competitors Class 1-2:30pm

15 min AMRAP

- 5 Squat Snatch (75/115, 105/155)
- 10 Clean & Jerk (75/115, 105/155)

STRENGTH:
Push Press 3 @ 65%, 3 @ 75%, 3+ @ 85%

WOD:
For Time:
8-6-4-2 Ring MU (Scale: BMU, or strict C2B)
12-10-8-6 HSPU (Comp: strict)

*15 min TC

Extra Credit Post WOD: Max 500m Row

5 min AMRAP:
- 10 T2B
- 8 Burpee Box Jump Overs (20/24)
- 30 Walking Lunge Steps

Rest 3 min

5 min AMRAP:
- 10 T2B
- 8 Burpee Box Jump Overs (20/24)
- 30 Walking Lunge Steps

STRENGTH:
Front Squat 5 @ 65%, 5 @ 75%, 5+ @ 85%

WOD:
3 RFT:
- 45 Wall Balls (14/20) *Comp ladies to 10' line
- 15 Ring Dips

*16 min TC

For Time:

- 100 Pull Ups
- 100 KB Swings (35/53)
- 200 DU
- 800m Run

* 20 min TC

STRENGTH:
Power Clean: 5 @ 60%, 5 @ 70%, 5+ @ 80% (must be touch n' go)

11 min AMRAP:

- 3 Power Clean (95/135)
- 4 Front Squats (95/135)
- 5 Push Press (95/135)
- 6 Bar over facing burpees