Strength/Weightlifting
15 Mins - 1 RM Front Squat
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Comp Track
2 RNDs For Time
60 Double Unders
30 Dumbbell Box Step Overs, 1x35/50, 20 in
30 GHD Sit-ups
60 Double Unders
DB Overhead Lunge, 50ft
30 GHD Sit-ups
Rest 4 mins

Strength/Weightlifting
16 Mins - 2 RM Power Clean
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Comp Track
For time:
Run, 400 m
20 Burpee Box Jump Overs, 20/24
26/30 Echo Bike Calories
20 Burpee Box Jump Overs

Comp Track
7 Min AMRAP (For 3 RNDs) 
17/20 Row Calories
12 Hang Power Snatches, 65/95
6 Bar Muscle-ups
Rest 2 mins between each cycle
For each cycle continue the AMRAP

Strength/Weightlifting
16 Minw - 2 RM Back Squat
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Comp Track
5 RNDs For Time
16/20 Bike Cals
10 Squat Cleans, 85/115
8 HSPUs

Strength/Weightlifting
10 Min EMOM
2 Snatch Balance
*AHAP
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Comp Track
4 RNDs For Time
6 Shuttle Runs, 50 ft
18 Wall Balls, 14/20
4 Rope Climbs
18 Wall Balls
6 Shuttle Runs, 50 ft
Rest 2 mins

 'Partner Day'
30 RNDS (30 Min Cap)
You Go, I Go
3 Clean & Jerks, 65/95
5 Pull Ups 
3 Burpees Over Barbell

Open Gym Sundays