WOD

Front Squat: 65%x12-15 Reps (3 Sets), 70%x8-12 Reps (2 Sets)
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Back Rack Lunges(From Rack) 12 to 18 Total Reps x3 Sets

Start at: 155#-135#-M/105#-95#-W. Add Each Round
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Hindu Squats 200 AFAP
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WOD

DB Bench Press-6-12 Reps
Wide Arm Pull Ups-8-12 Reps
Dips-12 to Sub Max

x5 Rounds:
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Supine Ring Rows(on Box)-15 to Max
BOSU Obliques-15-20 Each Side
GHD Sit Ups-15-20 Reps

x4 Rounds:
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WOD

Back Squat: 80%x4-6 Reps x4 Sets:
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"Helen"

400M Run
Swings(A)-21(53#-M/35#-W)
Pull Ups-12

x3 Rounds AFAP For Time:
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WOD

Thrusters-15(95#-M/65#-W)
Double Unders-50

Every 2min for 18min Then;

2min Rest; Then;

2min Max Lateral Burpees
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WOD

Saturday's WOD "1775" US Army Birthday Workout