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!

HAPPY FOURTH!

WOD: RX: Partner Hero Wes

For time:

Run 800 meters with a 25/15 lb plate together (one plate, switch as needed)

Then, 14 rounds* of:

5 strict pull-ups (subs: w/bands, Rogue bar or 10 ring rows)

A)
Bench Press
10x3 @ 60%, 1 min rest between sets

B)
For Time
500m Row
Rest 3 minutes
For Time
30 DB Manmakers 30-35/20-25
(Burpee + Row R + Row L + HPC + Press)

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

5 – 5 – 5 – 5

WOD: 40 secs on 20 secs off for 12 rounds

First min: max KB swings 53/35