Strength/Weightlifting
1 RM - Hang Power Clean
*12 Min Clock
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Comp Track
3 RNDs For Time (15 Min Cap):
10 Shuttle Runs, 50 ft
20 Hang Power Snatches, 65/95
30 GHD Sit-ups
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Progress Track
3 RNDs For Time (15 Min Cap):
10 Shuttle Runs, 50 ft
20 Hang Power Snatches, 45/65
30 Medball Sit-ups

Strength/Weightlifting
1 RM - Hand Squat Clean
*12 Min Clock
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Comp Track
15 Min AMRAP
9/12 Echo Bike Calories
9 Thrusters, 85/105
12 Bar Facing Burpees
9 Deadlifts
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Progress Track
15 Min AMRAP
9/12 Echo Bike Calories
9 Thrusters, 65/95
12 Burpees
9 Deadlifts

Strength/Weightlifting
Overhead Lunge 5x8, Pick Weight (Barbell)
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Comp Track
3 rounds for time of:
100 Double Unders
8 Bar Muscle-ups
8 Dumbbell Bench Press, 35/50
2 Rope Climbs
50 Double Unders
6 Bar Muscle-ups
6 Dumbbell Bench Press
2 Rope Climbs
Rest 2 mins
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Progress Track
DUs --> Singles (x2)
Muscle Ups --> Jumping
Bench Press --> 25/35

Strength/Weightlifting
Back Squats - 10x 1
*AHAP - 1 RM if you want 
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Comp Track
20 Min EMOM
Min 1 - 10 DB Front Squats, 35/50
Min 2 - Max Bike Cals
Min 3 - 6 Burpee Pull Ups
Min 4 - Max Row Cals
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Progress Track
DB FS --> 25/35
Burpee Pull Ups --> Burpee to target 6"

 'The Open - 26.3'

 'Partner Day'
45 Clock
Row Has 5000 M Countdown
Partner A Rows
Partner B - 2 RNDs
5 Wall Balls
4 Burpee Box Step Ups
3 Dual DB Devil Press, 25/35
*Once the row is done, just an AMRAP of the WOD to finish the time

Open Gym Sundays