Öva clean 15min
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of BW/RKB Swing
Strict Pull Ups/Ring rows

3 rounds for time:

• 10 Handstand push ups
• 200 m run

5x10 squats, 25kg
5x10 row, 19kg

5x
30s Airdyne cycling (max)
10 pushups
10x pulldowns (19kg)
30m walking lunges with 4kg med ball

mountain climber (10x each leg)
30m prowler (30kg / 66 lbs)

70 min
40 min walking
30 min mobility: shoulder recovery flow

5 rounds: 5 Deadlifts (275#), 10 Burpees, 15 Double-unders

Spent the evening with our closest friends for a nice cookout

Happy 4th! God Bless and be safe!!

WOD:
20-19-...-1 Push-ups, 1-2-...-20 Sit-ups

never again will I think, "Oh Push-ups and Sit-ups. I'm good at that. I'll knock it out in 10 minutes!"

Somewhere between the 70th and TWO-HUNDRED TENTH Push-up you hit a wall... somewhere.

For time:

20 burpees
1 sit-up
19 burpees
2 sit-ups
18 burpees
3 sit-ups
.
.
.
2 burpees
19 sit-ups
1 burpee
20 sit-ups

1 rep max of...

Press 85 lbs.
Back Squat 200lbs.
Deadlift 245lbs.

Max Reps Bench Press - Total - 32
Max Reps Pull Ups - Total - 38