Strength/Weightlifting
Back Squat 6-3-6-3-6-3-6-3
*Reps of 6 are 60%
*Reps of 3 are 75%
 

Comp Track
4 RNDs:
AMRAP in 4 mins of:
20 Air Squats
1 Rope Climb
15 GHD Sit-ups
1 Rope Climb
Rest 2 mins between each cycle
For each cycle continue the AMRAP
 

Progress Track
4 RNDs:
AMRAP in 4 mins of:
20 Air Squats
2 Rope Up/Downs
25 Sit-ups
1 Rope Up/Downs
Rest 2 mins between each cycle
For each cycle continue the AMRAP

Strength/Weightlifting
7 Min EMOM Power Cleans - 1 Rep
Increasing Weight Each Minute
 

Comp Track
Every 1 min for 15 mins, alternating between:
Min 1 - 8 Handstand Push-ups
Min 2 - 8 Power Cleans, 95/135
Min 3 - Double Unders, 40 secs
--Rest 2 Mins INTO--
400 M KB Farmers Carries For Time, 2x 24/32 kg
 

Progress Track
Every 1 min for 15 mins, alternating between:
Min 1 - 8 Bear Handstand Push-ups
Min 2 - 8 Power Cleans, 65/95
Min 3 - Sungle Unders, 40 secs
--Rest 2 Mins INTO--
400 M KB Farmers Carries For Time, 2x Moderate Weight

Skill
10x 3 - Strict Pull Ups OR Weighted
 

Comp Track
3 rounds for time of:
20 Dumbbell Thrusters, 35/50
20/25 Row Calories
30 Burpee Box Jump Overs, 20/24
 

Progress Track
3 rounds for time of:
20 Dumbbell Thrusters, 25/35
20/25 Row Calories
30 Burpee Box Step Overs, 20/24

Strength/Weightlifting
Tempo Strict Press 5x5
*3 Secs Up, 2 Sec Pause, 3 Secs Down
 

Comp Track
For time:
In 4 mins do:
Run, 400 m
max reps in remaining time Clean & Jerks, 105/155
Rest 1 min
...
Repeat until you reach 30 Clean & Jerk reps or 5 RNDs is up
 

Progress Track
For time:
In 4 mins do:
Run, 300 m
max reps in remaining time Clean & Jerks, 65/95
Rest 1 min
...
Repeat until you reach 30 Clean & Jerk reps or 5 RNDs is up

Strength/Weightlifting
5 rounds for quality of:
5 Segment Deadlifts, pick load
3 Seated Vertical Jumps
*Rest 2 min between sets
 

Comp Track
16 Min AMRAP:
10 Pull-ups
10 Double Dumbbell Snatches, 25/40
18/20 Bike Erg Calories
15 Pull-ups
10 Double Dumbbell Snatches
18/20 Bike Erg Calories
20 Pull-ups
10 Double Dumbbell Snatches
18/20 Bike Erg Calories
...
Continue adding 5 Pull-up reps each round until time expires
 

Progress Track
16 Min AMRAP:
10 Jumping Pull-ups
10 Double Dumbbell Snatches, 20/30
18/20 Bike Erg Calories
15 Jumping Pull-ups
10 Double Dumbbell Snatches
18/20 Bike Erg Calories
20 Jumping Pull-ups
10 Double Dumbbell Snatches
18/20 Bike Erg Calories
...
Continue adding 5 Jumping Pull-up reps each round until time expire

 'Partner Day'
25 Min AMRAP
Partner A: 7 Burpees, 6 Bike Cals OR 8 Row Cals, 3R DB C&Js, 3 L DB C&Js
--Then--
Partner B: 7 Burpees, 6 Bike Cals OR 8 Row Cals, 3R DB C&Js, 3 L DB C&Js
*Partner B can start the Burpees while Partner A is onto the DB C&Js
*35/50# DB

Open Gym Sunday