Strength/Weightlifting
12 Mins - Work up to a 1 RM Hang Squat Snatch
 

Comp Track
In 2 mins, for max reps of:
13 Burpee Pull-ups
max reps in remaining time Squat Snatches, 65/95
Rest 1 min
-- then --
In 2 mins, for max reps of:
12 Burpee Pull-ups
max reps in remaining time Squat Snatches
Rest 1 min
-- then --
In 2 mins, for max reps of:
11 Burpee Pull-ups
max reps in remaining time Squat Snatches
Rest 1 min
-- then --
In 2 mins, for max reps of:
10 Burpee Pull-ups
max reps in remaining time Squat Snatches
Rest 1 min
-- then --
In 2 mins, for max reps of:
9 Burpee Pull-ups
max reps in remaining time Squat Snatches
Rest 1 min
-- then --
In 2 mins, for max reps of:
8 Burpee Pull-ups
max reps in remaining time Squat Snatchess
 

Progress Track
Burpee Pull-Ups --> Burpee to Target
Squat Snatch --> Power Snatch, 65/95

Strength/Weightlifting
Hang Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set
 

Comp Track
5 rounds for time:
24 Double Unders
8 Muscle Cleans, 65/95
12 Wall Balls, 14/20
 

Progress Track
5 rounds for time:
48 Single Unders
8 Muscle Cleans, 45/65
12 Wall Balls, 10/14

Strength/Weightlifting
Front Squat 5-3-5-3-5-3-5-3
5's - 70% of 1 RM
3's - 80% of 1 RM
 

Comp Track
15 Min AMRAP
15 Dead Lifts, 175/225
5 Muscle-ups
3 Wall Walks
 

Progress Track
15 Min AMRAP
15 Dead Lifts, 125/175
5 Low Barbell Muscle-ups
3 Scaled Wall Walks

Strength/Weightlifting
15 Mins - 1 RM Clean & Jerk
 

Comp Track
3 RNDs For Time
10 HSPUs
10 Pull-ups
30 GHD Sit-ups
10 HSPUs
10 Chest to Bar
30 GHD Sit-ups
 

Progress Track
3 RNDs For Time
10 Box HSPUs
10 Low barbell Pull-ups
30 Sit-ups
10 Box HSPUs
10 Jumping Chest to Bar
30 Sit-ups

Strength/Weightlifting
Bench Press 5x9 at 60% 1RM
 

Comp Track
4 rounds for time:
30/36 Row Calories
12 Alt Dumbbell Devil Press, 35/50
 

Progress Track
4 rounds for time:
28/34 Row Calories
12 Alt Dumbbell Devil Press, 20/35

 'Partner Day'
30 Min AMRAP
You Go, I Go
5 Burpee Box Jumps
4 Squat Cleans, 95/135
3 Pull Ups
*Each partner does a round then tag and switch

'Open Gym'