Strength/Weightlifting
Dead Lift Day - 16 Min Clock
3 sets × 8 reps @ 65%
1 set × 5 reps @ 70%
2 sets × 2 reps @ 75%
1 set × 1 rep @ 80%
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Comp Track
3 RNDs For Time
20 Wall Balls, 14/20
20 Alternating Dumbbell Snatches, 35/50
10 Shuttle Runs, 50 ft

Strength/Weightlifting
14 Min Clock - Barbell Complex
1 Hang Power Clean + 1 Full Power Clean
*Work to 1 RM for the day
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Comp Track
6 RNDs (2 Min RNDs)
20/23 Row Calories
max strict or push press remaining time, 65/95
Rest 1 min

Strength/Weightlifting
Dead Lift Day - 16 Min Clock
3 sets × 8 reps @ 65%
1 set × 5 reps @ 70%
2 sets × 2 reps @ 75%
1 set × 1 rep @ 80%
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Comp Track
For 3 RNDs AMRAP (5 Min RNDs)
2 Rope Climbs
12 Dumbbell Box Step Overs, 1x 35/50, 20 in
24 Double Unders
Rest 1 min between each cycle
For each cycle continue the AMRAP

Comp Track
2 RNDs For Time
3 RNDs (Total 6 RNDs between the 2 RNDs)
18/21 Bike Calories
7 Sandbag Cleans, 100/150
7 Handstand Push-ups
After 3 RNDs, Rest 3 mins, start 2nd RND

Strength/Weightlifting
Dead Lift Day - 15 Min Clock
4 sets × 5 reps @ 70%
1 set × 3 reps @ 75%
2 sets × 2 reps @ 80%
1 set × 1 rep @ 90%
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Comp Track
18 Min Time Cap
10-9-8-7-6-5-4-3-2-1
Chest To Bar
Over Head Squat, 65/95
Box Jumps, 20/24

 'Partner Day'
14 Min AMRAP
You Go, I Go
5 Wall Balls
4 DB Devils Press
3 Pull Ups
--Rest 2 Mins--
14 Min AMRAP
Spit as needed
20 Box Jump Overs
30 Wall Balls
40 DB Alt Snatches
50 KB Swings

Open Gym Sundays