Monday, July 4th schedule:
6am, 8am, 10am

WOD:
Option 1:
Every 2:00 x 15 Rounds
15/12 Calorie Row
AMRAP "Burgeron Beep Test"
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Option 2:
Every 2:00 x 15
12/8 Calorie Bike
AMRAP
10 Wallballs
5 Burpee Pull-Ups

WOD:
Option 1:
6 Rounds
1:00 Sit-Ups
1:00 Farmer's Carry (10m)
1:00 Box Jumps
1:00 Shuttle Sprints
1:00 Reverse Lunge
1:00 Rest

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
A. Push Press
5 sets of 4 reps

B. 6 min AMRAP
60 Deadlifts (115/85)
Max Calorie Bike
-directly into-
6 min AMRAP
45 Hang Power Cleans (115/85)
Max Calorie Bike
-directly into-
6 min AMRAP
30 Shoulder2Overhead 
Max Calorie Bike

Option 2:
30 min AMRAP
30 Alternating DB Bench 
30 Anchored Sit-Ups
30 DBL DB Deadlifts
30 Anchored Sit-Ups
30/21 Calorie Row

WOD:
Option 1:
50 Strict Pull-Ups
100 Hand Release Push-Ups
5000m Run

*rx is straight thru, mod to partition reps/run*

Option 2:
6 Rounds
20 Ring Rows
20 Arnolds Press (25/15)
400m Run

WOD:
Option 1:
A. Overhead Squat
5 sets of 4 reps

B. 15 min AMRAP
15 Overhead Squats (75/55)
30 DB Hang Snatches (50/35)
60 Double-Unders (90 SU's)

Option 2:
24 min AMRAP
10 DB Snatches (right)
10 DB Front Rack Reverse Lunges (DB on right shoulder, left leg lunges back)
10 DB Snatches (left)
10 DB Front Rack Reverse Lunges 
30/21 Calorie Bike
60 Plate Hops

WOD:
Option 1:
A. Front Squats
5 sets of 4 reps

B. 3 Rounds
500/400m Row
12 Front Squats (155/105)
21 Box Jumps

Option 2:
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wallballs

*modify to team Kelly*

WOD:
Option 1:
5 Rounds
15/12 Calorie Bike
10 Burpees
- rest 5 mins -
5 Rounds
10 Power Cleans (135/95)
10 Burpees

Option 2
5 Rounds
20 KB Swings
20 Sit-Ups
20 Gorilla Rows
20 Leg Lifts
20 Calorie Row

WOD:
Option 1:
Every 2:00 x 15
5 Strict Pull-sup
10 Air Squats
15 Abmat Sit-Ups
Max Calorie Row

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
A. No Touch Deadlift
5 x 4 reps
*1st rep is a regular deadlift. After standing, return to the starting position under control
 and bring the plates as close to the floor as possible without allowing them to touch. 
Begin the next rep from this position, without setting the bar down on the floor.

B. 21 - 15 - 9
Deadlift (225/155)
200m run
DBL DB Push Jerk (50's/35's)
200m Run

Option 2:
25 min AMRAP
100m Farmer's Carry
20 Alternating Reverse Toe Touches
30 Kneeling Landmine Presses
40 Banded Overhead Pull Aparts

WOD:
Option 1:
A. Bench Press
5 x 4 reps

B. 12 min AMRAP
40 Double-Unders (55 Single-Under)
20 Push-Ups
10 Toes2Bar

Option 2:
A. Bench Press
5 x 4 reps

B. 12 min AMRAP
40 Plate Hops
20 Push-Ups
10 Plate V-Ups (25/15)