WOD

Skill Work: Handstand Walk
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25min AMRAP of:

400M Run
Sled Sprint(Empty)
Pull Up-12
1 Arm DB Power Snatch-20(10/10)50#/35#
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WOD

6min EMOM

Snatch + Hang Snatch @ 65%-70%

6min EMOM

Snatch

Rest 5min, Then,

14min AMRAP of:

HSPU-8
OH Lunge-12(115#/75#)
Sled Sprint(Empty)
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WOD

DB Alt Floor Press-10-20 Total Reps
Barbell Pendlay Row-10-15 Reps
Ab Crusher-15 Unbroken(35#/25#)

x7 Rounds, Then,

GHD Back Extensions: 3 Sets of 8-12 Reps:
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Assault Bike-10 Cal
Target Burpee-10
Swing(A)-10 (70#/44#)

x10 Rounds:
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Tire Flip-40
Strict Pull Up-50
Weighted Push Up-60(45#/35#)

Break up Reps anyhow:
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Wall Ball-100(30#/20#)

Then,

Power Snatch (135#/95#)
Ring Dips                             21-15-9 Reps of Each:
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WOD

Thrusters-27(95#/65#)
Pull Ups-27
400M Run
Cluster-21(115#/75#)
T2B-21
800M Run
Clean & Jerk-18(135#/95#0
Lateral Burpee-18
400M Run

For Time: 35min Time Cap:
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WOD

Front Squat: 5 Sets x 5 Reps @80%
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14min AMRAP of:

C2B Pull Up-5
Clean & Jerk-7(135#-M/95#-W)
Box Jump Over-9(24"/20")
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WOD

Bench Press-5-7 Reps @75%
Wide Arm Pull Up-8-12 Reps

x5 Rounds, Then,

2KB Alternating KB Press-10-20 Total Reps
BOSU Oblique Abs-12 Each Side
Hanging Leg Raise-8-12 Reps

x3 Rounds:
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Assult Bike 30cal
2DB Hang Power Clean-15(50#-M/35#-W)
Target Burpee-12
2DB Thruster-10

x4 Rounds For Time:
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400M Run
Wall Ball-50-40-30-20  (20/14)
Deadlift-10(275#-M/185#-W) Add Weight Each Round

x4 Rounds, For Time:
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Tire Flip-8
Heavy Sled Push-50ft @2x Bodyweight
Rope Climb-2

x4 Rounds:
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WOD/Schedule

9min AMRAP of:

Hang Squat Clean-9(115#-M/75#-W)
STO-9
HR Push Up-9

3 min Rest, Then,

7min AMRAP of:

Hang Squat Clean-7(135#-M/95#-W)
STO-7
HR Push Up-7

3min Rest, Then,

5min AMRAP of:

Double Under-50
Clean & Jerk-5(155#-M/105#-W)
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4th of July Schedule: 7am Class ONLY, Closed the rest of the day:
Normal schedule the rest of the week.