Strength/Weightlifting
12 Min EMOM
1 Pause Back Squat + 1 Regular + 1 Fast
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Comp Track
5 rounds, each round for time, of:
15/17 Echo Bike Calories
20 Wall Balls, 14/20
Rest 2 mins between each round
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Progress Track
5 rounds, each round for time, of:
15/17 Echo Bike Calories
20 Wall Balls, 10/14
Rest 2 mins between each round

 'July Long - Partner Day'
28 Min AMRAP
Split How You Want
20 KB Swings, 36/52
20 Pull-ups
20 Box Jump Overs, 20/24
16 KB Swings
16 Pull-ups
16 Box Jump Overs
12 KB Swings
12 Pull-ups
12 Box Jump Overs
8 KB Swings
8 Pull-ups
8 Box Jump Overs

Strength/Weightlifting
12 Min Clock Working Up To 1 RM:
Barbell Complex -  1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Front Squat
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Comp Track
3 rounds for time of:
13 Clean & Jerks, 75/105
9 Shuttle Runs, 50 ft
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Progress Track
3 rounds for time of:
13 Clean & Jerks, 55/75
9 Shuttle Runs, 50 ft

Strength/Weightlifting
12 Mins - 5x 3 Banded Dead Lifts 
AHAP
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Comp Track
3 rounds for time of:
100 Double Unders
25 GHD Sit-ups
20 Dumbbell Box Step Overs, 1x 35/50, 20/24
5 Bar Muscle-ups
Rest 1 min
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Progress Track
3 rounds for time of:
150 Single Unders
25 Sit-ups
20 Dumbbell Box Step Overs, 1x 20/35, 20"
5 Jumping Bar Muscle-ups
Rest 1 min

Strength/Weightlifting
12 Mins - Split Jerk (From the rack
AHAP
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Comp Track
3 rounds for time of:
34/36 Row Calories
30 Burpee Over Rowers
18 Alternating Dumbbell Snatches, 35/50
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Progress Track
3 rounds for time of:
34/36 Row Calories
30 Burpees
18 Alternating Dumbbell Snatches, 20/30

 'Partner Day'
25 Min AMRAP
Split As Wanted
20 Wall Balls
15 Burpee Box Jumps
10 Pull Ups
15 DB CLean & Jerks
20 Alt Devil Press, 20/35

Open Gym Sundays