Monday
Strength:
Every 90 secs for 15 mins
1 High hang Snatch + 2 OHS (Increasing weight)
WOD:
3 RFT
15 Cal Row
12 Power Snatches 95/65
9 burpees

Tuesday
*Closed for the Fourth of July! See you tomorrow*

Wednesday
!Regular business hours!
Strength
Strict Press
5×5 (increasing weight)
WOD:
3RFT
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65)

Thursday
Strength:
Gymnastics
5 sets not for time:
10 Ring Dips
10 GHDSU
WOD:
5 Sets for Time
16 DB Push Press
8 Strict Pull-Ups
Rest 60 seconds

Friday
Strength:
Five sets of:
3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
WOD:
AMRAP for 9 mins
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar

Saturday
Partner WOD
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14 10’/9’
-or-
Solo WOD
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14 10’/9’

Sunday
Strength:
EMOM x 6 of Front Squats
5 Reps @75%
WOD:
AMRAP for 10 mins
10 Alternating DB Snatches
20 Push-Ups