In teams of 2:
you go, I go
30 rds:
12 Airsquats
9 situps
6 pushups
*5 Partner Burpees

A. S20H
2×2

B. EMOM 15
1- 200m Row
2- 50 DU
3- 14 Pullups (RX+ C2B)
4- 200m Run
5- 10 DB S2OH (50/35)

A. Deadlift
3×3 85%

B. 4rds:
10 DB snatch (70/50)
12/10 cal bike
*rest 1min

A. Every :90 for 12mins:
Power Clean I.I.

B. 3rds:
10 T2B
12 WB’s (20/14)
400m Run

A. Bench Press
3×2 93%

B. AMRAP 12
21 Cal Row
15 Box Jump overs (24/20)
9 KB swings (70/53)
6 Strict HSPU

A. Back Squat
4×2 90%

B. AMRAP 10
6 burpees over DB
8 DB Hang CnJ
10 DB Lunges
100m Farmer Carry
(50/35)x2

Teams of 2:
100 Cal row
90 Stepups (24/20)
80 WBs (20/14)
70 Situps
60 DU
50 Lunges
40 Partner Burpees
30 CnJ (95/65)
20 Pullups
100 Cal Row

A. 2 Push jerks+ 1 Split

B. EMOM 10
1- 10 Bulgarian split squats
2-10 Gorilla pulls
3-10 Bicep Curls

A. AMRAP 25
5 Burpee Bar Mu’s
10 Box Jump overs (24/20)
15 DB Squat (50/35)
20 Cal Row
25 Situps

A. Every :90 for 12mins:
1 Power Clean+2 FS

B. EMOM 9
1- :60 Plank Hold
2- 5 Tall Box Jumps
3- 2 Rope climbs
*think of this as practice/play

A. Bench Press
3×2 (90%)

B. 3rds
10 S2OH (155/105)
60 DU
18/16 Cal Bike

A. Back Squats
4×4 88%

B. AMRAP 10
100m suitcase carry
10 shuttle Sprints
20 Hang DB Snatch (10/10)
(50/35)

Happy 4th of JULY!

Closed!

Enjoy the long weekend!

“1776”
In teams of 2:
2rds:
50 Burpees
50 Pullups
50 Box jUmps (24/20)
50 KB swings (70/53)
50 Pushups
50 situps
50 Thrusters (95/65)
Then: 76 airsquats ea
then: 1000m run together

A. 2 Push Jerk+1 split

B. 4 sets:
in 2mins:
20 Box stepups (24/20)
Max Cal Row
*1 min rest

A. EMOM 10
TNG Snatchx2

B. 3rds:
400m Run
10 Burpees to target
10 Power Snatch (75/55)

A. Back Squats
4×4 85%

B. 3rds:
10 FR Lunge (135/95)
10 HSPU
200m Run or Row

A. Bench Press
3×3 88%

B. AMRAP 10
12 DB Thrusters (50/35)
12 T2B
12 Cal Bike

“HotShot 19”
6rds:
30 Airsquats
19 Power Clean (95/65)
7 Strict Pullups
400m Run

A. Back squat
4×4 83%

B. 3rds:
10 S2OH (135/95)
10 T2B
300m Row

A. Bench Press
3×3 85%

B. AMRAP 12
3 WW
6 DB snatch (70/50)
9 DB Lunge
12 Cal Bike

A. Every 2mins for 14mins:
1 Clean + 2 Jerks

B. 3rds NFT:
10 Hips Thrusts
10 GHD
10 ring Dips

A. Deadlift
3×3 85%

B. 3 sets:
In 4mins:
400m Run
30 WB’s (20/14)
Max Stepups (24/20)
Rest 1min
*RX=WV

A. Push Press
3×3 83%

B. 4rds:
21 DU
15/12 Cal Bike
9 BBJO (20)
15/12 Cal Bike
21 DU
Rest 1min

In Teams of 2:
1rd:
20 Snatch (135/95)
20 Cal Bike
2rd:
20 Thrusters
20 Pullups
3rds:
20 Power Clean
200m Med ball Run (20/14)
4rds:
20 Deadlift
20 DU

A. Every 2mins for 14mins:
Clean+FS+Jerk

B. EMOM 9
1-1 min plank hold
2- 20 Russian Twists
3- 20 V-ups

A. Deadlift
3x 83%

B. 3rds:
8 Hang Power clean (155/105)
10 Lateral Jumps over Erg
500m Row

A. EMOM 9
1- 10 Bicep Curls
2- 20 Banded Tricep ext.
3- 1 min plank hold
B. AMRAP 18
15 WB’s (20/14)
12 BBJO (20)
9 T2B
300m Run

A. Push Press
3×3 80%

B. 4rds:
4 WW
10 Shuttle Sprints
*rest 1min

A. Back Squats
4×4 80%

B. For time:
5-4-3-2-1
Bar MU
ea “-” is 15 KB swings (70/53)
12/10 Cal Bike