Strength

 Back Squat

85%/5
90%/1
90%/5
95%/1
95%/5
100%/1

WOD

 “Isabel”
For Time: 
30 Snatches 135/95

WOD Option #2: 4th of July METCON

7 Rounds of:

4 Power Cleans (155/115)

17 Push-ups

then immediately after the 7 rounds do,

76 Wall Balls

240 Double Unders