5 rounds for time of: 25 wall-ball shots, 20/14-lb. ball to 10-ft. target 30 pull-ups

Tabata squats holding a 45/25-lb. plate Weighted dip 3-3-3-3 reps

3 rounds for time of: 30 kettlebell swings, 1.5 pood/1pood (53/35) 20 triple-unders =) Run 400 meters (trail)

Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps *all from the rack

Scotty Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm Read More …

In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50/35-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 50/35-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50/35-lb. dumbbell snatches

5 attempts at each of the following: Broad jump 50 ft. in as few jumps as possible 3 pull-ups as slow as possible Max set of strict freestanding handstand push-ups Rest as needed between attempts.

4 rounds for time of: 30 push-ups 115/75-lb. front squats, 20 reps 115/75-lb. push presses, 20 reps 20 Toes to bar

HAPPY 4th OF JULY! “7/4/1776” 7 Rounds of: 4 Power Cleans (225/155) 17 Push-ups then immediately after the 7 rounds do, 76 Wall Balls

5 rounds for reps of: 1 minute of box jumps, 24/20-in. box 1 minute of wall-ball shots, 20/14-lb. ball 1 minute of burpees Rest 1 minute