5 Rounds
20 Walking Lunges 53/35
20 V-Ups
200m Run

30 Muscle Ups for Time

20 Back Squats 155/105
400m Run
20 Back Squats 185/135
800m Run
20 Back Squats 225/155
400m Run

“14.5” “16.5”
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees

Partner “Morrison”
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

Partner runs  200m, switch when Partner gets back

11:00 AMRAP
10 Push Presses 115/75
10 Candlesticks
10 Double Unders

Double Unders increase by 10 every round

Deadlift
2-2-2-2-2-2-2

Happy Independence Day!!!! Only 9am Class today. Be there!

“Loredo” (Partners)

6 rounds for time:

24 squats

24 push-ups

24 lunges

Run 400 meters

Partners must synchronize movements, one person must hold a plate at all times

Wednesday, July 4th Class will be 9am Only!

5 Rounds
7 Hang Power Snatches 135/95
7 Toes 2 Bar
7 Overhead Squats
7 Toes to Bar