SKILL: super set for 4 rounds: 8 ring muscle ups 1:00 overhead bar hold (rest :60) WOD: “helen”: 3 rounds for time: 400 meter run 21 kettlebell swings 12 pull ups

SKILL: 10:00 emom: 1 clean pull with a :03 pause below the knee 1 power clean @ 70-75% WOD: 10:00 amrap: 10 push press 10 box jumps

SKILL: every 4:00 for 20:00: 10 back squats at 65-70% WOD: 1 mile time trial run

WOD: 8 rounds for time 15 kettlebell swings 15 plate cleans 15 hanging leg raises 15 kettlebell bench presses 1:00 rest *every 7:00 7 burpees

SKILL: every :45 for 9:00: 2 squat snatch at 70% WOD: for time: 1000 meter row 1.5/1.2 mile bike 1000 meter run

*8 and 9am classes only!* SKILL: 1 clean complex every 2:00 for 16:00: clean pull + squat clean + hang squat clean + front squat WOD: 4 rounds for time: 400 meter run 10 hang power snatch

Closed for Independence Day

SKILL: 10 min to find 1 rep max bench press WOD: 4 rounds for time: 8 power cleans 200 meter run

WOD: 3 rounds for total repetitions: 2:00 row for calories (:30) 2:00 burpees (:30) 2:00 step-ups (:30) 2:00 double unders (:30)