3 rounds for time:
500 m row
400 m run
Rest 3:00 between rounds

Then

30 cleans and jerks 135/95

Back squat
5 @ 83%--5 sets

50 air squats
7 bar muscle ups
10 hang power clean 135/95

3 rounds

MOD:
50 air squats
7 pull ups
10 hang power cleans

3 rounds

The gym will not be open at 6 a.m.

Front squat 5 @ 80%--5 sets

21-15-9
Deadlifts 225/155
Handstand push ups

3 rounds of Bergeron Beep Test
35 calorie row
3 rounds of Bergeron Beep Test
35 calorie row
3 rounds of Bergeron Beep Test

Bergeron Beep Test=
7 thrusters 75/55
7 pull ups
7 burpees

Power clean
3@ 80%--5 sets

Push jerk
3@ 80%--5 sets

AMRAP 7 minutes
1 power clean 135/95
30 double unders
2 power cleans
30 double unders
3 power cleans
30 double unders
Etc.

E2MOM-10 minutes
3 power cleans+3 front squats+3 push jerks 135/95

Teams of two:
10-9-8-7-6-5-4-3-2-1
Squat cleans 105/75
Run 100 m

(I go, you go--partner 1 completes cleans and run, then partner 2 completes cleans and run--down the ladder!)

Back squat
5@ 80%--5 sets

Then

400 m run
15 power snatches 75/55
5 rounds

20 minute AMRAP

50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes to bar
30 chest to bar
30 burpees
20 cleans 135/95
20 jerks 135/95
10 snatches 135/95
10 bar muscle ups

400 m run
2 rounds of DT
400 m run
2 rounds of DT
400 m run
2 rounds of DT

DT= 12 deadlifts, 9 hang cleans, 6 push jerks 155/105

Clean
3 @ 70% --3 sets

Back squat
5 @ 75% --3 sets

AMRAP 9 minutes
6 strict pull ups
9 front squats 135/95

EMOM 10 minutes
Minutes 1-5  3 snatches 105/75
Minutes 6-10 5 clean and jerks 105/75

AMRAP 5 minutes
7 rounds of "The Chief" 115/80
Max calorie row in time remaining
Rest 5 minutes

AMRAP 5 minutes
6 rounds of "The Chief" 135/95
Max calorie row in time remaining
Rest 5 minutes

AMRAP 5 minutes
5 rounds of "The Chief" 155/105
Max calorie row in time remaining

The Chief= 3 power cleans, 6 push ups, 9 air squats

Overhead squat
3@70%--3 sets

21-15-9
Dumbbell snatches 53/35 (or kettlebell)
Calorie row

Directly into

21-5-9
Box jump overs 24/20
Pull ups

Clean and Jerk
60% 3+1
65% 3+1
70% 3+1
75% 3+1
80% 2+1--3 sets

Front Squat
4 @ 78% --5 sets

AMRAP 8 minutes
3 thrusters 95/65
3 toes to bar
6 thrusters
6 toes to bar
9 thrusters
9 toes to bar
Etc.

E2MOM-10 minutes
3 power cleans+3 front squats+3 push jerks (135/95)

Partner WOD
AMRAP--20 minutes
12 calorie row
8 toes to bar
4 hang snatch 95/65

Partners take turns completing one full round--you go, I go

Push presses 5 @ 77%--5 sets
Push jerk  3 @ 70%--5 sets
(Demos linked!)

Then

2k row
150 double unders
10 rounds of Cindy
For time

MOD:
1k row
200 singles
10 rounds of Cindy

EMOM--8 minutes
Minutes 1-4=4 snatches 95/65
Minutes 5-8=6 clean and jerks 95/65

Then

AMRAP 5 minutes
600 m run buy in
12 deadlifts 185/135
12 bar facing burpees
Rest 5 minutes
AMRAP 5 minutes
400 m run buy in
9 deadlifts 225/155
9 bar facing burpees
Rest 5 minutes
200 m run buy in
6 deadlifts 275/185
6 bar facing burpees

Back squat
78%X6--5 sets

Then
27-21-15-9
Calorie row
Kettlebell swings 53/35
Overhead squats 75/55

Extra work (if you have time)
Snatch
60% X 3
65% X 3
70% X 3
75% X 3
80% X 3--3 sets

Front squat

75% X 4--5 sets

Then

5 squat cleans 135/95

10 calorie row

30 double unders

5 rounds

Rest 1:00 between each round

EMOM 8 minutes
3 power clean+3 front squats+3 push jerks (135/95)

Then
800 m run
25 power snatch 95/65
15 chest to bar pull ups
800 m run
25 clean and jerks
15 chest to bar 95/65

Power Clean
75% x 3 - 5 sets

Push Press
75% x 5 - 5 sets

WOD

15-12-9-6-3 Deadlift 225/155
30-24-18-12-6 GHD Situps

“Every good citizen makes his country's honor his own, and cherishes it not only as precious but as sacred. He is willing to risk his life in its defense and its conscious that he gains protection while he gives it." - - Andrew Jackson

On July 4th, 1776, our country declared it's independence from Great Britain.  Many men and women have sacrificed their lives for the freedoms that we enjoy.  I'm so thankful for these people.  One of these people who sacrificed his life is Glen Doherty.  He was killed in Benghazi, Libya on September 11, 2012.  

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. 

We will be open today for this workout.  

Glen.

30 clean and jerks for time 135/95

1 mile run

10 rope climbs

1 mile run

100 burpees

Back Squat

75% x 6 -- 5 sets

Then

4 rounds for time

21 wall balls
18 calorie row
15 box jump overs 24/20
12 Snatch 95/65

Extra Work:

25 GHD situps
25 back extensions

3 sets

Hours for next week:
Monday: 6 am, 8 am, 7 pm
Tuesday: 8 am
Wednesday: 6 am, 8 am, 7 pm
Thursday: 7 pm
Friday: 6 am, 8 am