Lift: Deadlift 5sx10r @50-60%
(Every 2 min)

Wod:
60 kettlebell swings
50 hang cleans 95/65
40 Burpees
30 box step overs weighted 55/35
20 single arm snatch each arm 55/35
10 snatches 95/65

Lift: Rhandy
75 power snatches for time

Wod:
5 Deadlifts 225/156-155/105 g-?
10 Bfb
Rest 1 min
7rft

Rest 5 min

Lunge jump x 2 min test

Partners work at the same time. P2 must complete a full round before moving on to carry.
*Individuals alternate between carry and movements.
20 min Amrap
P1- Brute Carry 200 m 35/45
P2-
5 pushups
7 power cleans 95/65
9 wall balls 20/14

TRIPLE THREE
3000 m row
300 double unders
3 mile run

(There will Be scaled options)

Lift: clean and jerk
2 cleans + 2 jerks x 5s
(12 min cap: stay light )

Wod:
100 m row
Rest 30 sec
10rft
Into: 3 min amrap burpees

Lift:
Back squat 5sx10r (clean able weight)
Or
Pause back squats 5sx5r (3 sec)

Wod:
5 DL 225/155-155/105
10 box jumps
15 sit ups

10rft

Buy out:
100 pushups

Lift: Bear complex
15 min to work to max or 1r ever min x 10 min

Wod:
400 m run
ME kettle bell swings (25 cap)
ME HSPU (25 cap)
15 min amrap

Buy out:
100 squats for time.

Lift:
Snatch cycling X 10min (emom every other)
Even: 5 power snatch Odd: 3 full
Work to max (experiment)

Wod: Fran

21 Thrusters
21 pull-ups
15 Thrusters
15 pull-ups
9 thrusters
9 pull-ups

Rest 5 min

100 sit ups

Lift:
Grace 30 pc and jerks for time
Re-establish tome: Stay light if de-conditioned

Wod:
200 m run
10 back squats 135/95-95/65 G-185/125
Rest 1 min
5rft

After: core stuff

Partner or solo

Wod:
4th of July 🇺🇸
20min amrap

“1776”
17 deadlifts (135/95-95/65-75/55)
7 OHS / FS (same weight)
6 Burpee Box jumps
400m run/row (timer:switch)

Buyout: last persons standing plank