Strength/Skill:

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)
10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

Metcon:

150/120 Calorie Echo Bike
*Every 3 minutes, including 0:00 perform:
15 GHD Sit Ups
12 Box Jumps (24/20)
9 Strict Handstand Push Ups

Strength/Skill:

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

Metcon: 25m Cap Total

For time: 5m Cap
30 Front Squats (155/105)
30 Bar Facing Burpees
30 Chest to Bar Pull ups
-rest 1:1-
3 Rounds – 5m Cap
10 Front Squats (155/105)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-rest 1:1-
6 Rounds – 5m Cap
5 Front Squats (155/105)
5 Bar Facing Burpees
5 Chest to Bar Pull Ups

Strength/Skill:

Superset for 4-5 Sets
5 Clean Pull @ 90-95% 1 RM Clean
10 Tempo Romanian Deadlift (5 seconds down, 5 seconds up) @ 6/10 RPE
*Rest 2 minutes between sets .

*Score is Clean Pull weight.

Metcon:

1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Up
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Ring (OR Bar) Dips
*Rest as needed in between sets.
**Penalty for breaking: 10 burpee to bar

Strength/Skill:

Superset for 4-5 Sets
5 Bench Press @ 65-70% 1RM Bech Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.

Metcon:

Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)

-Rest 3 Minutes-

Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Bike Erg Calories from Part A

Strength/Skill:

1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

Metcon:

For Time
15/12 Calorie Echo Bike
10 Bar Muscle Ups
Max Unbroken Wall Balls 20/14 (10/9)
-Rest 1 minute b/t sets-
*Continue to repeat the Triplet until you reach 150 Wall Balls (20/14)

Strength/Skill:

1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat

Metcon:

3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (50/35)
12 Calorie Row
-rest 3 minutes b/t sets-

Strength/Skill:

5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press

Metcon:

“Strict JT”
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-
“Pulling JT”
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
*45 yard Dumbbell (or Kettlebell) Farmers Carry after each set (2×50/35)

Happy July 4th!

Hero WOD: Partner “Small”

3 Rounds

• 1k Row
• 50 x Burpees
• 50 x Box Jumps
• 800m Run

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.