Fourth of July Fun!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 goblet squats

10 KB swings

10 KB situps

1 sled push

Workout warmup:

10 min alternating EMOM

5 Dead lifts working up to your workout weight

25 DU's

Workout:

Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Dead lifts (185/135) (RX+ 225/155)
12 Box Jumps (24″/20″)
 

O lift:

Bench Press:

5x3 @ 85%

Skill:

5 rounds of:

10 alternating pistols

2 rope climbs