SKILL:3 supersets:10/10 achilles kettlebell lunge passes10/10 landmine single leg deadlift10 plank pull throughs WOD:21:00 emom:m1: 45 second bike/rowm2: 45 second double undersm3: 5 fast burpees 

SKILL:14:00 to find:1 rep bench press  WOD:for time: 10 * 20 * 30 * 20 * 10dumbbell hang clean and jerkspush ups *200 meter run after each round

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