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. Deadlifts 3 sets of 10reps, adding Start at 40% 1RM 4rds For Time: 8 Hang Power Clean (155/105) 16 Box Jump Overs (24/20) 8 Right Side Single Leg Squat 8 Left Side Single Leg Squat

4TH OF JULY SCHEDULE FRIDAY JULY 3RD & SATURDAY JULY 4TH GYM WILL BE CLOSED 3rds NFT (16) 10 Strict Chest to Bar Pull-Ups 10 Strict Toes to Bar 12min Partner AMRAP P1: 300m Row P2: AMRAP 7 Pull-Ups (Ring rows) 7 V-Ups 7 Ring Dips (HR Push-Ups)

4TH OF JULY SCHEDULE FRIDAY JULY 3RD & SATURDAY JULY 4TH GYM WILL BE CLOSED Box Back Squats (20) 5 sets of 5 reps all sets between 50-70% 10min AMRAP 20 Alt Ft Rack KB Lunges (53/35) 20 KB Swing (53/35) 30 Double Unders (:30)

4TH OF JULY SCHEDULE FRIDAY JULY 3RD & SATURDAY JULY 4TH GYM WILL BE CLOSED 6 sets of: (22) Hang Squat Cleans Set 1: 5 reps at 50% Set 2: 3 at 60% Set 3 : 3 at 70% Set 4: 3 at 75%-80% Sets 5 & 6: 3 at 80-85% or 5-10lbmore than last time. (6/11) 9min AMRAP 15 Box Jumps (24/20) 20 Alt. DB Snatch (50/35) 250m Row

4min On x 4min Rest x 4 1) 12/10cal Bike 16 Jump Squats 2) 8 Shuttles 16 Goblet Squats (53/35) 3) 10/8cal Bike 12 Jump Squats 4) 4 Shuttles 12 Goblet Squats (53/35)