SKILL:gymnastics skill day WOD:4 rounds of3:00 amrap:4 power snatches 4 bar muscle ups*rest 1:30

SKILL:3 rounds:10/10 kettlebell windmills 10 snow angels20 standing kettlebell halo10/10 single leg kettlebell row 10 dynamic push ups WOD:2000 meter row time trial

SKILL:18:00 to find a new 1 rep max squat clean WOD:12:00 amrap: 8 hang squat cleans16 bar facing burpees

Happy 4th of July WOD:for time with a partner:200 meter run140 wall ball shots 200 meter run120 kettlebell swings200 meter run100 pull ups200 meter run80 single arm overhead walking lunge with kettlebell200 meter run40 burpee over kettlebell 200 meter run

SKILL:every :90 for 9:00:snatch complex WOD:3 Rounds:400 meter run9 overhead squats12 power snatch15 toes to bar

SKILL:3 rounds:12 alternating landmine cossack squats :30 hollow body hold20 alternating landmine twists WOD:in 12:00:build to a heavy 8 rep deadlift—————————————–*rest 5:00——————-8:00 emom:8 deadlifts at 70% of above8 push ups

WOD:32:00 amrap:45/35 calories row or 30/20 calorie bike10 unbroken thrusters20 dumbbell step ups 40 sit ups

SKILL:every :90 for 9:00:clean complex WOD:for time:800 meter run———————–10 * 8 * 6 * 4 * 2 power cleans*50 double unders

SKILL:build to a 5 rep back squat WOD:for time:2:00 max effort burpees———————————*rest 1:00———————————21-15-9air squatspull ups

WOD:0:00- 10:00: 1000 meter row/bike ——————————————-10:00-12:00:*rest——————————————-12:00-20:00:8:00 amrap:30 walking lunges with slamball200 meter slamball weighted run——————————————–20:00-24:00: *rest——————————————–24:00-30:00:6:00 emom:10 pull ups10 slamballs