Strength/Weightlifting
Back Squats - 6x 2 @75%
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Comp Track
For time:
Row, 1000 m
-- then --
5 rounds of:
25 Pull-ups
7 Push Jerks, 85/135
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Progress Track
For time:
Row, 1000 m
-- then --
5 rounds of:
25 Jumping Pull-ups
7 Push Jerks, Moderate

Strength/Weightlifting
10x 3 - Banded Deadlifts
*Increase each round
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Comp Track
4 RNDs For Time
50 Double Unders
25 Alternating Dumbbell Snatches, 35/50
10 HSPUs
25 GHD Sit-ups
6 Wall Facing HSPUs
Rest 1 min
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Progress Track
4 RNDs For Time
50 Double Unders
25 Alternating Dumbbell Snatches, 35/50
10 HSPUs
25 GHD Sit-ups
6 Wall Facing HSPUs
Rest 1 min

Comp Track
28 Min EMOM
Min 1 - 8 Bar Facing Burpees
Min 2 - 8 Power Cleans, 85/115
Min 3 - 8 Alternating Pistols
Min 4 - 15 KB Swings, 36/52
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Progress Track
Min 1 - 8 Bar Facing Burpees
Min 2 - 8 Power Cleans, Moderate
Min 3 - 8 Box Alternating Pistols
Min 4 - 15 KB Swings, Moderate

Strength/Weightlifting
5x 1 - Strict Press
5x 1 - Push Press
5x 1 - Push Jerk
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Comp Track
4 RNDs For Time
8/10 Bike Calories
10 Toes-to-bars
10 Box Jump Overs, 20/24
5 Bar Muscle-ups
*Rest 1 Min
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Progress Track
4 RNDs For Time
8/10 Bike Calories
10 Knee Raises
10 Box Jump Overs, 20"
5 Jumping Bar Muscle-ups
*Rest 1 Min

Strength/Weightlifting
5x 2 - Bench Press
*Increasing each RND
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Comp Track
10 RNDs For Time
4 Squat Cleans, 105/155
5 Handstand Push-up
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Progress Track
10 RNDs For Time
4 Squat Cleans, 65/95
5 Box Handstand Push-up

 'Partner Day'
30 Min Clock, You Go, I Go
6 Wall Balls
8 DB Hang Snatch
10 DB Lunges, 1x DB

Open Gym Sundays