Comp Track
5 rounds for time:
9 Shuttle Runs, 50 ft
12 Dumbbell Box Step Overs, 1x 35/50 20 in
15 Handstand Push-ups
18 Pull-ups
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Progress Track
5 rounds for time:
9 Shuttle Runs, 50 ft
12 Dumbbell Box Step Overs, 1x 20/35 20 in
15 Box Handstand Push-ups
18 Banded Or LOW Barbell Pull-ups

 'Rememberance Day WOD'
'11-11-11-11'
28 Min AMRAP
11 Hang Power Cleans 65/95 (Split)
11 Burpees Over Barbell (Synchro)
11 Front Squats (Split)
11 Pull-Ups (Split)

Strength/Weightlifting
Back Squats - 4x4
@65-75% 1 RM
------------------------------
Comp Track
15 Min AMRAP
12/15 Cal Bike
10 Back Rack Lunge, 75/105
8 Wall Balls, 14/20
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Progress Track
15 Min AMRAP
12/15 Cal Bike
10 Back Rack Lunge, 55/75
8 Wall Balls, 10/14

Strength/Weightlifting
Romanian Deadlift - 5x6
55% 1 RM DL Weight
------------------------------
Comp Track
3 RNDs Of:
In 2 mins, for max reps of:
15 Thrusters, 65/95
max reps in remaining time Echo Bike Calories or Row
Rest 1 min
-- then --
In 2 mins, for max reps of:
10 Clean & Jerks, 65/95
max reps in remaining time Echo Bike Calories or Row
Rest 1 min
------------------------------
Progress Track
Thrusters --> 35/45

Strength/Weightlifting
Sotts Front Press - 4x3
AHAP
------------------------------
Comp Track
2 rounds for time of:
30 Push-ups
15 Single Arm Kettlebell Hang Snatches, 36/52
30 Toes-to-bars
15 Single Arm Kettlebell Hang Snatches
24 Push-ups
12 Single Arm Kettlebell Hang Snatches
24 Toes-to-bars
12 Single Arm Kettlebell Hang Snatches
Rest 3 mins
------------------------------
Progress Track
KB Hang Snatch --> Moderate
T2B --> Leg Raises (NO KNEE RAISES)

 'Partner Day'
28 Min AMRAP - Split As Needed
100 SDHP, 55/75
100 Power Cleans, 65/95
100 Power Snatch, 55/75
100 Wall Balls, 14/20
100 MedBall Squats (Holding on shoulder or out front)
100 Burpees (YES BURPEES)

Open Gym Sunday