Strength:
Thruster 3, 3, 3

Conditioning:
4 Rounds
7 Box Jumps
14 Weighted Overhead Walking Lunges
7 Burpees

Attention: We will be closed July 9th and 10th.

Strength:
Press 3 x 5

Conditioning:
4 Rounds
:40 Second Row
:20 Second Rest
:40 Second Dumbbell Clean and Press (Alternating arms)
:20 Rest
:40 Pull-ups
:20 Rest

Cash out:
2 x 15 Knees to Elbows

Attention: We will be closed July 9th and 10th.

Buy in:
2 x Max Pull-ups

Conditioning:
5 Rounds
10 Front Squats
400m Run
2 Minutes Rest

Cash out:
2 x Max Pull-ups

Attention: We will be closed July 9th and 10th.

Strength:
Deadlift 5, 5, 5

Conditioning:
“Diane”
21 – 15 – 9
Deadlifts
HSPUs

Attention: We will be closed July 9th and 10th.

Strength:
Front Squat 3, 3, 3, 3, 3

Conditioning:
5 Rounds
10 Front Squats (50% of 3RM)
400m Run
2 Minutes Rest

Attention: We will be closed July 9th and 10th.

4 Rounds
1 Minute Pull-ups
1 Minute KB Swings
1 Minute SDHP
1 Minute Squats
1 Minute Rest
(Start each round on a different movement)

Strength:
Back Squat 3 x 5

Conditioning:
250m RUN
10 Burpees
10 Pull-ups
250m RUN
10 Burpees
10 Pull-ups
250m RUN
10 Burpees
10 Pull-ups
250m Run

Attention: We will be closed July 9th and 10th.

Strength:
Push Press 3, 3, 3, 3, 3

Conditioning:
12 min AMRAP
7 DB Push Presses
7 Knees to Elbows
14 Walking Lunges

Attention: We will be closed July 9th and 10th.

Skill:
Thrusters 3, 3, 3

Conditioning:
21 – 15 – 9
Thrusters
KB Swings

Cash out:
3 x Max Reps Pull-ups

Attention: We will be closed July 9th and 10th.

Power:
Power Snatch 3, 3, 3, 3, 3

Conditioning:
15 Power Snatches
30 Push-ups
10 Power Snatches
30 Push-ups
5 Power Snatches
30 Push-ups

Attention: We will be closed July 9th and 10th.