3 Rounds ( 2 minute per station)
 
Calorie Row
Power Cleans
Pull ups
 
ADV 155+ /105+
INT   135 / 95
NOV  115 / 75-
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10 Minute AMRAP
10 weighted step up - alternate legs 
10 Dumbell Thrusters
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4 Rounds ( 10 min time  cap)
 
5 Deadlifts @ 70% of 1 rep max
8 Burpees over bar

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HAPPY 4th OF JULY EVERYONE!!!

Grace meets Helen
40 minute time cap
 
30 Clean and jerks (135/95)
then
 
3 Rounds
400 meter run
21 KB Swings (53/35)
Pull Ups 
 
then
30 Clean and Jerks (135/95)
 
RX 135/95
INT 115/75
NOV 95-/65-

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3 Rounds
 
50 Alternating Partner Weighted  Step ups ( 20") (45/25)
50 alternating partner weighted situps (45/25)
50 Alternating partner ground to overhead with weight (45/25)

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12 MIN EMOM

3 Hang Squat Cleans @ 75% of  Heavy 5

5 Burpees
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