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