A) Complex; Power Clean + Hang Clean + Jerk

B) CF Metcon

C) 100 cal row for time

WOD: AMRAP 6

12 Lateral burpee over bar

8 S20 135/95

Rest 3 min

6 min

Run max meters

Rest 3 min

AMRAP 6

12 Wall balls AHAP

A)
For Time
400m Farmers Carry 1/4 BW Each Hand

B)
For Max Calories
5 Rounds
:20 Max Cal AAB/Row
200m recovery run

Score is
time
Total calories

Strength:

OHS 15 min (to find 3rm across 3 sets)

3- 3- 3

WOD: 4 RFT

400 m run

12 OHS 95/65

A)
Front Squat
E3MOM x 4 rounds (12 min)
10-7-5-3

B)
Death By...
Med Ball Ground 2 Over Shoulder AHAP
Starting at 5 reps
Add 1 rep every minute till failure
*When out, perform :20 Wall Sit till

REST DAY!

Skill: E4MOM for 5 rounds

2 rope climbs* (sub: as high as possible/4 up/downs with raise [no ring rows today])

15/10 Cal AAB or 20/15 row

*stagger as needed

WOD: 10 min AMRAP

A)
Deadlift
Every :75 for 12 Rounds
1 Rep.
Start @ 60% and increase
Looking to find a Heavy single or 1RM

B)
AMRAP 8
8 DB Hang Power Snatch (R) 25-30/15-20

Strength: Deadlift 15-20 min (to find 5 rm across 4 sets)

5 – 5 – 5 – 5

WOD: 21-15- 9

DB Alt Power Snatch 40-50/25- 35

T2B

Score: Deadlift 5 rm/time

Just because the 4th has passed doesn't mean you missed out on these ribs.  You have the rest of the summer, and then some if you hail from Florida to try these out.  There will be fireworks!