Strength/Weightlifting
Power Snatch - 5x 4
AHAP
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Comp Track
5 RNDs For Time
Row, 200 m
10 Double Dumbbell Power Snatches, 25/35
15 Burpee-to-Targets, 6 in
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Progress Track
5 RNDs For Time
Row, 200 m
10 Double Dumbbell Power Snatches, 20/30
15 Burpee

Strength/Weightlifting
Back Squats - 3x 8 @50%
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Comp Track
4 rounds, 4 mins each, for max reps of:
40 Crossover Single Unders
40 Air Squats
40 Double Unders
Kettlebell Farmer Carry, 36/52, 50 ft
max reps in remaining time Echo Bike Calories
Rest 1 min
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Progress Track
4 rounds, 4 mins each, for max reps of:
60 Single Unders
40 Air Squats
80 Single Unders
Kettlebell Farmer Carry, Moderate, 50 ft
max reps in remaining time Echo Bike Calories
Rest 1 min

Strength/Weightlifting
E2MOM (10 Mins)
Barbell Over Head Lunges - 5x 12 (6 Per Leg)
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Comp Track
6 rounds for time of:
12 Thrusters, 65/95
6 Bar Muscle-ups
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Progress Track
6 rounds for time of:
12 Thrusters, 35/45
6 Jumping Bar Muscle-ups --OR-- Pull Ups

Strength/Weightlifting
13 Min Clock
Barbell Complex - 1 Front Squat + 1 Jerk
*From Rack
*AHAP
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Comp Track
For time:
5 rounds of:
12 Alternating Dumbbell Hang Clean & Jerks, 35/50
12 Box Jump Overs, 20/24
2 Wall Facing Push Ups
-- then --
Rest 2 min
-- then --
5 rounds of:
12 Alternating Dumbbell Hang Clean & Jerks
12 Box Jump Overs
6 Handstand Push-ups
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Progress Track
For time:
5 rounds of:
12 Alternating Dumbbell Hang Clean & Jerks, 25/35
12 Box Step Overs, 20"
2 Scaled Wall Walks
-- then --
Rest 2 min
-- then --
5 rounds of:
12 Alternating Dumbbell Hang Clean & Jerks
12 Box Step Overs
6 Box Handstand Push-ups

Strength/Weightlifting
E3MOM - 9 Mins
10 Clean and Jerks, 85/115
*Complete 10 Every 3 Mins 
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Comp Track
For time:
16-24-32-24-16 Wall Balls, 14/20
8-12-16-12-8 Shuttle Runs, 50 ft
2-3-4-3-2 Rope Climbs
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Progress Track
WBs --> 10/14
Rope Climbs --> Up / Downs

 'Partner Day'
14 Min AMRAP - YGIG
4 DB Alt Devil Press
3 T2B
2 Power Cleans, 95/135
--Rest 2 Mins--
14 Min AMRAP - YGIG
4 Power Cleans
4 Burpees Over Barbell
4 Pull Ups

Open Gym Sundays