Class will be at 4:30 on Tuesday.

Skill:
3 x 5
Pistols
Muscle ups (or weighted ring dips)

WOD:
20 minute AMRAP of

5 ring dips
10 toes to bar
15 wall ball
20 double unders

Travis 6 rds + 10 reps

STRENGTH
Shoulder Press
5 x 60% of 1RM
5 x 65%
5 x 70%
100, 110, 120

WOD
AMRAP in 12 mins
5 handstand pushups - from ground
7 ground to overhead (95/65) - Snatch
9 air squats

7 rounds flat

POST
50 rings dips in as few sets as possible. - 3
1st set - 1MU to 20
2nd set - failed MU - 15 on low rings
3rd set - MU to 15

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%

2/5
2+6/5
2+9/5
1+39/2

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single ME UB set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 4 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
The Declaration of Independence July 4, 1776

“INDEPENDENCE DAY”
76 Reps each of :
Ab Mat Sit Ups
Wall Balls 
Double Unders
KB push press (38 each arm)
KBS
Knees to Elbows 
Push Ups
Air Squats
Slamball
Burpees

This workout won't be easy. It's a small price to pay compared to the many sacrifices that have been made on our behalf, so that we may live free.

5x3 OH squats 90#
4 rounds of:
-400m run
-10 pull ups
-20 lunges
-30 sit ups
-20 squats
-10 toes to bar

cash out = 2 rounds of: max bicep curls - sprint 400m- rest 1 min

a. 2 x attempts at max wallballs @10kg
1. 41
2. 17

b. 5 rounds - 1 minute per station of the following

1. mountain climbers
2. shuttle run (10m)
3. kettlebell swings @24kg
4. skipping (double unders if you can) 2minute rest between rounds

c. 5 minute abs

1 Warm up:
- 30 squats, 10 push ups, 30 burpees, 10 push ups,
- 20 squats, 10 push ups, 20 burpees, 10 push ups,
- 20 squats, 10 push ups, 20 burpees, 10 push ups,
2. WOD - 2 rounds - each exercise 1:30 work, 30 sec rest, AMRAP:
- one leg roll,
- jumping jacks with 1kg dumbell,
- mountain climbers,
- rope,
- pull ups,
- bosu ball squats with ball up,
- 40 kg snatch / medicine ball snatch
- scissors
- 32kg swings
- legs to chest
3. Cool down and stretching

-Buy In-
5/3/1 Shoulder Press
100x5, 115x5, 130x5+ (10)
2 Rounds:
10 push ups
Run 200m

WOD:
Reebok Crossfit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

7 complete rounds +15 BJ + 12 PP + 6 T2B = 285
Cash out: Max unbroken HSPU (8) I came off the wall, had at least 3-4 left in me.

WOD: only 6 reps more than original attempt during the Open, but the push presses were MUCH easier this time around, especially after 5/3/1 press. Really happy with how the push presses went.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
The Declaration of Independence July 4, 1776

“INDEPENDENCE DAY”
76 Reps each of :
Ab Mat Sit Ups
Wall Balls 
Double Unders
KB push press (38 each arm)
KBS
Knees to Elbows 
Push Ups
Air Squats
Slamball
Burpees

This workout won't be easy. It's a small price to pay compared to the many sacrifices that have been made on our behalf, so that we may live free.

Deadlift:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

WOD:
For 20 minutes, alternate between each:
-1 minute to complete 15 KB swings
-1 minute to complete 30 double unders (mod with DU practice or 15 box jumps)

Deadlift: 140(5), 150(5), 160(5)
WOD: Completed all rounds of kb swings @35 lbs
I did DU practice for most of the other rounds, but towards the end just did singles for 30-40 seconds each minute