Strength/Weightlifting
15 Min - 1 RM Overhead Squat
*From the rack
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Comp Track
For time:
4 Shuttle Runs, 50 ft = 1
10 Dual DB Squats, 35/50
2 Bar Muscle-ups
6 Shuttle Runs
10 Dual DB Squats
4 Bar Muscle-ups
8 Shuttle Runs
10 Dual DB Squats
6 Bar Muscle-ups
10 Shuttle Runs
10 Dual DB Squats
8 Bar Muscle-ups
12 Shuttle Runs
10 Dual DB Squats
10 Bar Muscle-ups
------------------------------
Progress Track
Dual DB Squats --> 20/35
BMUs --> Low Barbell OR Jumping

Strength/Weightlifting
6x 1 - 1 High Hang Power Clean + 1 Power Clean
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Comp Track
For time:
In 2 mins do:
6/8 Bike Cals
8 Bar Facing Burpees
8 Alternating Dumbbell Snatches, 35/50
max reps in remaining time Toes-to-bars
Rest 1:30 mins
*Repeat until you reach 100 Toes-to-bar reps
------------------------------
Progress Track
For time:
In 2 mins do:
6/8 Bike Cals
8 Burpees
8 Alternating Dumbbell Snatches, 25/35
max reps in remaining time Leg Raises
Rest 1:30 mins
*Repeat until you reach 100 Leg Raises

Strength/Weightlifting
15 Mins - 1 RM for the day Pause Back Squats
*3 second pause at the bottom
------------------------------
Comp Track
15 Min AMRAP
475/500 M Row
16 Dumbbell Box Step Overs, 1x 35/50, 20"
100 Double Unders
------------------------------
Progress Track
15 Min AMRAP
475/500 M Row
16 Dumbbell Box Step Overs, 1x 20/35, 20"
150 Single Unders

Strength/Weightlifting
15 Mins - Work on Squat Snatch OR Power Snatch
------------------------------
Comp Track
AMRAP in 4 mins of:
10 Wall Balls, 14/20
10 Chest-to-bar Pull-ups
8 Lateral Burpee Box Jump Overs, 20/24
-- then --
Rest 3 mins
-- then --
AMRAP in 4 mins of:
6 Lateral Burpee Box Jump Overs, 20/24
8 Chest-to-bar Pull-ups
8 Wall Balls, 14/20
------------------------------
Progress Track
AMRAP in 4 mins of:
10 Wall Balls, 10/14
10 JumpingChest-to-bar Pull-ups
8 Lateral Burpee Box Step Overs, 20/24
-- then --
Rest 3 mins
-- then --
AMRAP in 4 mins of:
6 Lateral Burpee Box Step Overs, 20/24
8 Jumping Chest-to-bar Pull-ups
8 Wall Balls, 10/14

Muscle Fatigue
5 rounds for quality of:
Dumbbell Walking Lunge, pick load, 50 ft
Rest 1:30
------------------------------
Comp Track
For time:
21 Power Snatches, 85/115
15/21 Echo Bike Calories
15 Power Snatches
11/15 Echo Bike Calories
9 Power Snatches
7/9 Echo Bike Calories
-- then --
Rest 1 min
-- then --
9 Power Snatches, 65/95
7/9 Echo Bike Calories
15 Power Snatches
11/15 Echo Bike Calories
21 Power Snatches
15/21 Echo Bike Calories
------------------------------
Progress Track
First Set Of Power Snatches --> 65/95
Second Set --> 55/85

 'Partner Day'
30 Min AMRAP
Split As You Want
50 Wall Balls
40 Burpee Box Step Ups
30 DB Hang Clean & Jerks
20 T2B
10 Alt DB Devils Press

Open Gym Sundays