Warm Up:
25’ Quad Crawl Forward
25’ Quad Crawl Backward
5 Jumping Pull ups
5 Jump Squats
100m Run
6min
Strength:
OTM-10mins
7 Thrusters (M)
4 Muscle Ups
(Mod 5 Pull ups+5 Dips)
“1776”
Buy-In: 1 Mile Run
7 Rounds of :
7 PCL (H)
6 Strict HSPUs
(Mod 2 Wall Walks or 12 DB Strict Press)
Extras:
Fireworks and Hotdogs