Strength/Weightlifting
Tempo Back Squat 4-4-4-4-4
As heavy as possible
2 seconds down, 2 second pause at the bottom
 

Comp Track
2 rounds, each round for time, of:
22 Pistols
16 Kettlebell Swings, 36/52
10 Bar Muscle-ups
22 Pistols
16 Kettlebell Swings
10 Bar Muscle-ups
22 Pistols
16 Kettlebell Swings
10 Bar Muscle-ups
Rest 3 mins between each round
 

Progress Track
Pistols --> To a box
KB Swings --> Moderate weight
Bar MUs --> Low barbell jumping

Strength/Weightlifting
5 Power Snatches, pick load
Every 2 mins for 10 mins
 

Comp Track
18 Min AMRAP
22/28 Row Calories
14 Burpee Box Jump Overs, 20/24
 

Progress Track
18 Min AMRAP
18/22 Row Calories
14 Burpee Box Step Overs, 20

Strength/Weightlifting
Kettlebell Front Rack Box Step-up 10-10-10-10-10
Use the heaviest weight you can for each set
 

Comp Track
For time:
36 Wall Balls, 14/20
12 Shuttle Runs, 50 ft
28 Wall Balls
12 Shuttle Runs
20 Wall Balls
12 Shuttle Runs
12 Wall Balls
12 Shuttle Runs
 

Progress Track
Wall Balls --> 10/14
Shuttle Runs --> 8 Shuttle Runs

Strength/Weightlifting
1 Squat Clean + 1 Front Squat
Every 1:30 for 10:30
As heavy as possible
 

Comp Track
7 rounds for time:
7 Power Snatches, 80/115
7 Power Cleans
7 Thrusters
 

Progress Track
7 rounds for time:
7 Power Snatches, 55/75
7 Power Cleans
7 Thrusters

Strength/Weightlifting
Romanian Deadlift 8-8-8-8-8
Use the heaviest weight you can for each set
 

Comp Track
12 Min AMRAP
3 Wall Walks
9 Toes-to-bars
12 Alternating Dumbbell Snatches, 35/50
 

Progress Track
12 Min AMRAP
3 Scaled Wall Walks
9 Knees to elbows
12 Alternating Dumbbell Snatches, 20/35

 'Partner Day'
28 Min Clock
1000 M Row Buy In
--Into AMRAP Of--
50 Box Jumps
40 DB Alt Clean & Jerks
30 DB Alt Devils Press
20 Wall Balls
10 HSPUs

Open Gym Sunday