Cardio Blast
5 RNDs For Time
30 DUs
12 T2B
Rest :45 Seconds
*10 Min Cap
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Comp Track
4 RNDs For Time
27/30 Row Calories
15 Chest-to-bar Pull-ups
12 Alternating Dumbbell Hang Snatches, 35/50
15 Handstand Push-ups
Rest 1 min
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Progress Track
4 RNDs For Time
27/30 Row Calories
15 Jumping Chest-to-bar Pull-ups
12 Alternating Dumbbell Hang Snatches, 25/35
15 Box Handstand Push-ups
Rest 1 min

Strength/Weightlifting
Back Squats - 5x 3 at 75%
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Comp Track
For time:
10 Front Squats, 95/135
20 Lateral Burpee Over Bars
10 Power Cleans, 95/135
8 Front Squats
16 Lateral Burpee Over Bars
8 Power Cleanss
6 Front Squats
12 Lateral Burpee Over Bars
6 Power Cleans
4 Front Squats
8 Lateral Burpee Over Bars
4 Power Cleans
2 Front Squats
4 Lateral Burpee Over Bars
2 Power Cleans
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Progress Track
Front Squats / Power Cleans --> 65/95

Strength/Weightlifting
Bench Press - 1 RM For The Day
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Comp Track
20 Min EMOM
Min 1 - 5 Shuttle Runs, 50 ft
Min 2 - 10 Wall Balls, 14/20
Min 3 - Max rep Echo Bike Calories
Min 4 - Rest
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Progress Track
Wall Balls --10/14

Comp Track
24 Min AMRAP
30 Double Unders
7/9 Cal Row
3 Power Clean & Jerks, 95/135
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Progress Track
24 Min AMRAP
60 Single Unders
7/9 Cal Row
3 Power Clean & Jerks, 65/95

Open WOD - 26.2

'Partner Day'
28 Min AMRAP
Partner A - Bike for total cals
Partner B - 8 Wall Balls, 6 Box Jump Overs, 4 Alt DB Devil Press
*Switch After 1 RND

Open Gym Sunday