Find your 1RM back squat

Then
30 handstand push ups
15 power cleans 155/105
20 handstand push ups
10 power cleans
10 handstand push ups
5 power cleans

3 attempts to find max rep overhead squat

Then

5 rope climbs
5 clean and jerks 65/45
3 rope climbs
3 clean and jerks 95/65
1 rope climb
1 clean and jerk 135/95

3 RM deadlift

Then

27-21-15-9
Calorie row
Deadlift 225/155

Two things:
1) Because most of you are moms of school-age kids, I am certain you will understand this....starting August 1st, we will be adjusting our hours to school hours. We will still open at 6 in the morning. We try to be done around 7 so we can get to work on time. (Darn all that adulting!). We will change our evening hours. We will open at 5 (I know, I know, it's hot!). This will help get us home to eat dinner at a reasonable hour. Thanks for being flexible. See you at the gym!!
2) Because no one had the opportunity to participate in today's workout, it will be Monday's workout.

Find your 1 RM push jerk

Then
AMRAP 15 minutes
30 caloriee row
20 burpees box jump overs 24/20
10 handstand push ups

Wittman
15 kettle bell swings 523/35
15 power cleans 95/65
15 box jumps 24/20
7 rounds

Find your 2RM back squat

Then
21-15-9
Thrusters 135/95
Chest to bar pull ups

Find your 1RM power snatch

Then

5 squat snatch 125/85
400 m run

5rounds

Find your1 rep max clean and jerk.


Then

Grace

30 clean and jerks for time 135/95

EMOM 5 minutes
5 touch and go deadlifts @ 75%

Then
2 minutes on airdyne
20 kettlebell swings 70/53
20 walking lunge steps with KB in front goblet hold

3 rounds

"Zembiec" (lite)

11 back squats
7 burpee pull ups
400 m run

3 rounds

Back squat weight:
Rx+= 185/135
Rx= 135/95
Rx-= 95/65

6X3 power snatch--touch and go
Start around 80%

Then

30-20-10
Shoulder to overhead 135/95
Ghds
Wall balls 25/20

6X3 squat clean and jerk
Start at 70% and work up

Then

15 calorie row
15 deadlifts 185/135
60 double unders

5 rounds

5X4 back squats @ 85%

Then
50 calorie row
40 handstand push ups
30 thrusters 95/65
20 ring dips
10 chest to bar

50-40-30-20-10

Air squats
Ab mat sit-ups
Push-ups

EMOM for 18 minutes (6 rounds)

Minute 1= 30 seconds max effort calorie row
Minute 2= 5 deadlift+5 box jumps (you pick the weight and height)
Minute 3= max reps toes to bar

Score is rounds/reps

Contest

Submit the winning design for the gym's next paint scheme and win a free month!
The gym is in need of new paint and an updated look.  Use your most creative skills and earn bragging rights and a free month of fitness. Have your designs to Shauna by July 22nd.  Good luck!

6x3 power clean to split jerk...start at 80% and work up

Then
50 power clean 95/65
50 ring dips
800 m run
50 shoulder taps

6X3 squat snatch

Then

20 min AMRAP
Row 500 m
9 front squats 135/95
9 ring dips
9 chest to bar pull ups

The gym will not be open on Monday--enjoy your Independence!

Team Workout #5
(As shared with those with an insta:))

"Team Skittle"
Red= 5 pull ups
Green=5 handstand push ups
Purple =5 deadlifts 225/185
Yellow= 10 wall balls 20/15
Orange=10 box jumps 24/20

Draw the same color twice=5 burpee penalty to be performed immediately by all members of the team.
All members can work at the same time.

We have your bag of Skittles waiting.....