30mins:
3RM Bench
5 “L” Laps for time
5RM Snatch

Time remaining:
Max Reps Sled Push(135/90)

Pre-Cycle Test
A) 12:00 to find
3RM Deadlift

B) 12:00 AMRAP
2 Laps
20 Russian Twists (R/L =1)
20 Reverse Lunges (10R/10L)

Pre-Cycle Test
14:00 to find
2000m Row Time
Max Strict Pull Ups

B) 12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Box Dips
75 Double Unders

4th of July Workout!
7 Exercises
4 Rounds
1776 Total Reps
186 SU
60 Air Squat
50 Sit Ups
45 Med Ball Slams
35 Push Ups
35 Jumping Pull Ups
30 Burpees
3 Laps

A) 10:00 EMOM
8 BB S2O (95/65)
150m Row Sprint

B) 10:00 EMOM
5 Front Squats
7 Burpees

24:00 AMRAP
10 Jiu Jitsu Get Ups (5R/5L)
15 KB Swings (53/35)
20 Hollow Rocks
2 Medball Laps