Normal schedule tomorrow guys. Sorry for late post just getting into SD. Closed 7/4 and adjusted schedule Friday 9:30am and 4:30/6pm. Have fun for the 4th!

A) 3 Min Row Assault then every :20 sec for 3 min Tempo Push-ups/Bear Crawl/Ring Rows then 1 min jog

B) 9 min EMOM

1st-30 Sec Toes 2 Rings

2nd-30 Sec Double Kettelbell Front Rack Carry

3rd-30 Sec Weighted Plank

C) “The Patriot”

2 Rounds

3 Min AMRAP

9/7 Cal Row

9 Thrusters 95/65

2 Min Rest

3 Min AMRAP

9 Handstand Push-ups

9 Kettlebell Swings

2 Min Rest

3 Min AMRAP

9 Power Clean 95/65

9 Alt Dumbell Reverse Lunge 45/30