Happy fourth of July!

2 heats (if necessary), both 25 minutes long for the following workout!

3 Rounds
17 Back Squat (bodyweight)
76 Russian Twists 35/26
25 minute cap

Back Rack Lunges
4×24 – AHAP

MetCon
13 min AMRAP
3-6-9-12-15
Power Cleans
HSPUs

Bench Press
2×10@60%
2×8@65%
2×6@70%
2×5@75%

MetCon
100 air squats
5 ring dips
75 air squats
10 ring dips
50 air squats
15 ring dips
25 air squats
20 ring dips
for time

Front Squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
4×5@78%

MetCon
Randy
75 Snatches 75/55

Tempo Deadlift
4×20 – light, controlled and core focused

MetCon
12 min AMRAP
15 TTB
15 HR pushups
100 m farmer carry 53/35

Push Press
1×10@60%
1×8@65%
1×6@70%
1×5@75%
3×5@78.5%

MetCon
Diane
21-15-9
Deadlifts 225/135
HSPUs (scale with reduced depth or x2 pushups)

Power Snatch + Squat Snatch (or OHS)
12 sets to establish a heavy rep

MetCon
250 m run
10 manmakers (20-30)/(35-50)
400 m run
10 manmakers
250 m run
10 manmakers

RDLs
4×10@AHAP

MetCon
Karen
150 wallballs 20/14
12 min cap

Deadlift
1×10@60%
1×8@65%
1×6@70%
1×4@75%
3×5@80%

MetCon
800 m run
30 thrusters 135/95
800 m run
For time

Hero Wod
For Time
4 Pistols
25 Kettlebell Swings (54/35 lbs)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35 lbs)
4 Pistols

Pendlay Row
4×15 – control your scaps and add weight based on your ability to control the scaps.

Bench Press (optional)
4xmax effort sets at 135/95 or 95/65

MetCon
Isabel
30 Snatches 135/95 for Time
15 min cap