Strength/Weightlifting
Push Press 1x3 at 65% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3+ at 75% 1RM
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Comp Track
For time:
4 rounds of:
15 GHD Sit-ups
10 Kettlebell Hang Snatches, 36/52
3 Rope Climbs
-- then --
Rest 3 mins
-- then --
4 rounds of:
12 GHD Sit-ups
8 Double Kettlebell Hang Snatches
2 Rope Climbs
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Progress Track
GHD --> Ab Mat
KB Work --> Moderate

Strength/Weightlifting
Back Squat 3x5 at 75% 1RM
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Comp Track
For time:
150 Wall Balls, 14/20
*Every time you break complete:
8 Echo Bike Calories
4 HSPUs
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Progress Track
For time:
150 Wall Balls, 10/14
*Every time you break complete:
8 Echo Bike Calories
3 Scaled Wall Walks

Comp Track
5 RNDs For Time
Run, 200 m
21 Chest-to-bar Pull-ups
15 Box Jumps, 20/24
9 Power Cleans, 105/155
Rest 1 min
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Progress Track
5 RNDs For Time
Run, 200 m
21 Jumping Chest-to-bar Pull-ups
15 Box Step Overs, 20/24
9 Power Cleans, 95/135
Rest 1 min

Strength/Weightlifting
5x 1 - Working Up To 1 RM Front Squat 
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Comp Track
15 Min AMRAP
18/20 Row Calories
10 Dumbbell Lunges, 2x 35/50
60 Double Unders
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Progress Track
15 Min AMRAP
18/20 Row Calories
10 Dumbbell Lunges, 2x 25/35
100 Singles

Conditioning
5 RNDs
6 Burpee Box Jump Overs, 20/24
6 Power Clean & Push Jerks, 65/95
*7 min cap
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Comp Track
12 Min AMRAP
9 Toes-to-bars
6 Squat Cleans, 95/135
3 BMUs
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Progress Track
12 Min AMRAP
9 Knee Raises
6 Squat Cleans, 65/95
3 Jumping BMUs

 'Partner Day'
8 Min AMRAP
6 DB Hang Power Snatch
9 Box DB Step Overs
--Rest 1 Min--
8 Min AMRAP
6 Burpee Box Jumpovers
9 DB Lunges
--Rest 1 Min--
8 Min AMRAP
6 Pull Ups
9 Air Squats

Open Gym Sundays