Don’t forget to order your stars and stripes shirts! Order form is on the desk. If your order isn’t on the sheet you are not guaranteed a shirt.

Dumbbell Warm Up-All with a light DB
3 rounds
7 Strict Press 7
7 Dumbbell Squats
7 PVC Pass Throughs
7 Single arm overhead dumbbell squats

Strength
Overhead squats- If this movement just isn’t working for you we still want you to practice with and empty bar or pvc pipe and have separate bar where you can sub front squats for overhead squats
ST: Overhead Squat 5-5-5-3-3-2-2 75%-80%-85%

Wod-
15 Min AMRAP
40 Double Unders
20 DB Hang Clean and Jerk (70/50)
40 Double Unders
20/15 Cal Row