Strength/Weightlifting
Back Squats - 4x 5 @75%
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Comp Track
14 EMOM
12/15 Row Calories
1 Squat Snatch, pick load

Strength/Weightlifting
15 Min to Find 1 RM of - 1 Power Clean + 1 Squat Clean
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Comp Track
18 Min AMRAP
80 Double Unders
6 Muscle-ups
16 Box Jump Overs, 20/24
12 Handstand Push-ups
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Progress Track
18 Min AMRAP
100 Single Unders
6 Jumping Muscle-ups
16 Box Step Overs, 20
12 Box Handstand Push-ups

Strength/Weightlifting
14 Mins - 2 RM Dead Lifts
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Comp Track
4 RNDs For Time
22/25 Row Calories
20 Toes-to-bars
15 Dumbbell Box Step Overs, 1x 35/50, 20"
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Progress Track
4 RNDs For Time
22/25 Row Calories
20 Strict Knee Raises
15 Dumbbell Box Step Overs, 1x 20/35 20"

Strength/Weightlifting
Back Squats - 5x 3 @80%
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Comp Track
3 RNDs For Time
Run, 300 m
20 Bar Facing Burpees
10 Single Arm Dumbbell Shoulder-to-Overheads, 35/50
Rest 1 min
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Progress Track
3 RNDs For Time
Run, 300 m
20 Burpees
10 Single Arm Dumbbell Shoulder-to-Overheads, 25/35
Rest 1 min

Comp Track
For Time
10-20-30-40-50
Bike Cals
Wall Balls, 14/20
MedBall Situps, 14/20
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Progress Track
For Time
10-20-30-40-50
Bike Cals
Wall Balls, 10/14
MedBall Situps, 10/14

 'Partner Day'
9 Min AMRAP (You Go, I Go)
12 KB Swings
9 KB Squats
6 KB Lunges
--Into--
9 Min AMRAP
10 Pull Ups (Split)
12 Alt DB C&Js (Synchro)
--Into--
9 Min AMRAP
200 M Run (Together)
6 DB Alt Devil Press (Synchro)

Open Gym Sundays