“Independence Day Throwdown”

Fitness

For time:

– 800m run

+

7 rounds:

– 4 DB hang squat cleans

– 17 single unders

– 7 DB deadlifts

– 6 strict pull-ups

+

– 800m run

*Scale the runs down to 600s if needed

Performance

For time:

– 800m run

+

7 rounds:

– 4 squat cleans (185/125, 155/105, 135/95, 115/75, 95/65)

– 17 double unders

– 7 deadlifts

– 6 chest to bar pull-ups

+

– 800m run