Happy Independence Day!
Modified Holiday Schedule: 9 AM WOD, 10 AM Open Gym

4th of July WOD
7 Rounds for Time w/ Partner (Split reps any way)
4 Rope Climbs (FX: 2)
100m Team Run
7 Power Clean (185/125) (FX: 155/105) (RX+: 205/145)
7 Synchro Bar Facing Burpees
6 Bar Muscle-Ups (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Ups)
*35:00 Cap
*Compare to 7/4/24

Strength
Every 2:00, 6 Sets
3 Back Squat
1-3) Tempo – 50, 55, 60%
4-6) 65, 70, 75%
*1-3) Tempo: 3s down, 1s pause in squat

Conditioning
2 Rounds for Time:
500/400m Row
120 Double Unders (FX: 80 or Singles)
20 Single Kettlebell Front Rack Squat (24/16) (FX: 16/12) (RX+: 32/24)
*13:00 Cap

Strength
Every 2:30, 4 Sets
8 Bench Press (50, 60, 65, 70%) + 20 Underhand Banded Pullaparts

Conditioning
3 Rounds of :45 on, :15 off for Max Reps
1) Calorie Ski
2) Med Ball Sit-Ups (20/14) (FX: 14/10)
3) Rest
4) Calorie Bike
5) Pull-Ups (FX: Jumping Pull-Ups)
6) Rest
*Score: Total Reps

Strength
Every 2:30, 6 Sets
1-3) 3 Snatch Grip Strict Press + 3 Overhead Squat (30-40% of 1RM Snatch)
4-6) 3 Snatch Grip Push Press + 3 Overhead Squat (50, 60, 65%)

Conditioning
AMRAP 10
10 Single Dumbbell Shoulder to Overhead
10 Goblet Reverse Lunge
10 Lateral Burpees Over Dumbbell
*DB Weights: (50/35) (FX: 35/20) (RX+: 70/50)
*RX/RX+ Min: 4 Rounds

Strength
Every 3:00, 4 Sets
Deadlifts
1) 10 @50%
2) 8 @60%
3) 6 @65%
4) 4 @70%
*Touch and Go

Conditioning
4 Rounds of 2:00 on, 2:00 off
250/200m Row (FX: 200/150m)
150′ Double Kettlebell Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24)
AMRAP Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*Score: Total Hang Power Cleans
*RX/RX+ Min: 35 Reps