3 power snatch 115/75
3 box jump overs 24/20
25 double unders
6 power snatch  115/75
6 box jump overs 24/20
25 double unders
9 power snatch 115/75
9 box jump overs 24/20
25 double unders
12 ......
12.......
25 ......

AMRAP 16 minutes

Score is total reps completed

Then

10 Turkish get ups 53/35 (5 each side)

3 rounds for time of:

20 Hand-Release Push-Ups
20 Russian KB Swings 70/53#
20 Sit-ups

Rest 5 min

For time:

400m Farmer Carry 55/35# (each hand)
30 Burpee Pullups.

Run 400 meters
15 toes to bar
30 thrusters 65/45
Run 800 meters
15 toes to bar
30 thrusters
Run 400 meters

Work to a one rep maximum push jerk. Focus on form and getting under the bar.

Then

9 push press 95/65
7 Russian kb swings 70/53 (eye level)
5 burpees
3 wall walks

14 minute AMRAP

6 rounds

Run 400 meters for total time. These should be faster than your mile pace.

Rest 1:1

That means if it takes you 1:30 to run 400 meters, you then rest 1:30 before starting your next run. If it takes you 2:00, then you rest 2:00 minutes between each run.

50 double under buy in
10 pull ups
1 hang clean 95/65
9 pull ups
2 hang clean
8 pull ups
3 hang clean
7 pull ups
4 hang clean
6 pull ups
5 hang clean
5 pull ups
6 hang clean
Etc to
1 pull up
10 hang clean

This will be the last week of "summer schedule." Starting August 11th, we will do mornings from 5-7.

Afternoon kid classes will go back to 4-5.

Evening times will be back to 5-7.  I know it's still hot, but kids are back to school, so ....

Starting in September, we may add a class in the morning from 8-9:30.  Ask around and see if that is a time people might come.

Please spread the word.

Today's WOD

21-15-9

Dead lift 225/185
Ring dips