(Comp) 3 Rounds (12 Min Time Cap) 6 Devil Press (35/50) 18 DB Front Rack Lunges 6 Devil Press (1:00 Rest between rounds) (Fitness) 3 Rounds (12 Min Time Cap) 6 Devil Press (20/35) 18 DB Front Rack Lunges 6 Devil Press (1:00 Rest between rounds)

For Time (9 Min Cap) 400m Run 12-9-6-3 Deadlift (155/225) Box Jump (20/24") 400m Run

2 Rounds 6:00 AMRAP 10 Wallballs (14/20) 5/5 DB Snatches (35/50) 20 Air Squats (Rest 3:00) 6:00 AMRAP 10 Burpees To Bar 5/5 DB Hang Clean and Jerks (35/50) 20 Air Squats (Rest 3:00)

Canada Day Hours: June 30 - Regular Hours July 1 - Closed July 2 - Regular Hours Have a great mid-week day off, athletes! Happy Canada Day!

For Time 60 Hang Power Snatches (55/75lbs) Every Break = 15 Russian KB Swings

AMRAP 9 Mins 10 Single Arm Overhead Lunges (35/50) 10 Strict Pull Ups 10 Box Jumps (24/30)