1200m run for time then Overhead Squat 2-2-2-2-2-2-2 (10 second pause between reps) Community Notes:  Happy Birthday to Dan S!!

Partner Interval AMRAP in 15 minutes: 10 wallballs (20/14# to 10/9') 10 slam balls (40/30#) Community Notes:  Happy Birthday Mark Gibson (Notorious GIB)!!

Complete for time 25-20-15-10-5 reps for time of: KB swings (53/35#) pull ups

Bench Press 8x3 (3 second eccentric, 80%) Then 5x5 weighted ring dips Community Notes:  Happy Birthday Rachael and Russ!!

Yay Burpees! Complete 200 burpees for time WOD Notes: Scaling options will include 100 or 150 burpees. There will be a 25 minute time cap on this WOD.  Compare to 140716. Community Notes: Congratulations to Julie R.,…

EMOM for 20 minutes of: 1 hang clean (AHAP) WOD Notes:  AHAP = as heavy as possible but in the neighborhood of 80 to 85%.

Complete 3 rounds for time of: 10 handstand push ups 20 overhead squats (95/65#) 30 box jumps (24/20") Community Notes:  An early thank you to Kehl, Sarge, Zhu and Dave - who are stepping up big time to cover…

Box Front Squat 8x3 (75%) Then Max consecutive wallballs (20/14# to 10/9')

For time, complete 4 intervals of:  800 meter run Rest approximately 3 to 5 min between rounds WOD Notes: No cherry picking!! If your first reaction to this workout was, "um, no thanks..." it probably means…

Push Press 10x5 (60-70%) Complete 10 push ups after each set. Community Notes:  Happy Birthday Stuart!! Happy 4th of July!