Sumo Deadlift (24) 1 set of 8reps at 45-50% 1 sets of 5 reps at 65-60% 1 sets of 3 reps at 70% 1 sets of 3 reps at 80% 2 sets of 3 reps at 85% or 5-10lb heavier 6/9 7min Ladder 2-4-6-8-10-12… Hand Release Push-Ups Shuttles

16min AMRAP 12 Alt Front Rack KB Box Step Ups (53/35) (24/20) 15 KB Swings (53/35) 18 Box Jumps (24/20) 3rds NFT 15 Side + Front Plate Raise :20-:30each side Side Plank

We will be closed 5 and 6pm this evening for a coaches party. All other classes as normal. Every 2min for 5 sets 1 Hang Squat Clean + 3 Front Squats Adding 14min AMRAP 50 Double Unders (:40) 10 Squat Cleans (115/80) 10 Toes to Bar 1min Rest

Gym will be closed 5 & 6pm July 7th for the coaches' yearly party 4rds NFT 12 Pendlay Row 8 Strict Press Unbroken. Rest as neeeded. 9min AMRAP 100m Run (120m Row) 14 Alt DB Hang Snatch (50/35) 10 Burpee Over DB

4TH OF JULY SCHEDULE FRIDAY JULY 3RD & SATURDAY JULY 4TH GYM WILL BE CLOSED Gym will be closed 5 & 6pm July 7th for the coaches' yearly party 20min AMRAP 20 Burpees 20 Wall Balls (20/14) 20cal Row 50 Sit Ups 20 DB Alt Hang Squat Clean (50/35) 20 (10ES) DB Push Jerk (50/35) 20cal Bike