Strength/Weightlifting
12 Min To Find 1 RM For The Day
Barbell Complex - Snatch Grip DeadLift + Hang Power Snatch + Power Snatch
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Comp Track
For time:
4 rounds of:
12 Dumbbell Box Step Overs, 35/50, 20 in
15 GHD Sit-ups
54 Double Unders
-- then --
Rest 3 mins
-- then --
3 rounds of:
Dumbbell Overhead Lunge, 35/50, 50 ft
15 Toes-to-bars
Run, 200 m
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Progress Track
For time:
4 rounds of:
12 Dumbbell Box Step Overs, 20/35, 20 in
15 Sit-ups
54 Single Unders
-- then --
Rest 3 mins
-- then --
3 rounds of:
Dumbbell Overhead Lunge, 20/35, 50 ft
15 TKnee Raises
Run, 200 m

'215 Innocent Children'
For Time
215 Double-Unders
21 Handstand Push-Ups
5 Clean-and-Jerks, 85/105
21 Burpees
5 Clean-and-Jerks
21 Box Jumps, 20/24
5 Clean-and-Jerks
21 Kettlebell Swings, 36/52
5 Clean-and-Jerks 
21 Lunges
5 Clean-and-Jerks 
21 Pull-Ups
5 Clean-and-Jerks 
21 Medicine Ball Squat Cleans 14/20
5 Clean-and-Jerks
21 Toes-to-Bars
5 Clean-and-Jerks
1,996 meter Row

Strength/Weightlifting
10x 2 - Bench Press
AHAP
*10 Push Ups Between Each Set
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Comp Track
For time:
30 Burpee Box Jump Overs, 20/24
27/30 Echo Bike Calories
30 Burpee Box Jump Overs
------------------------------
Progress Track
For time:
30 Burpee Box Step Overs, 20/24
27/30 Echo Bike Calories
30 Burpee Box Step Overs

Strength/Weightlifting
Back Squat 3x8 at 70% 1RM
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Comp Track
5 rounds for time of:
18/20 Row Calories
10 Squat Cleans, 105/155
5 HSPUs
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Progress Track
5 rounds for time of:
18/20 Row Calories
10 Squat Cleans, 65/95
5 Box HSPUs

Strength/Weightlifting
12 Mins To Find A 1 RM For The Day
Barbell Complex - 2 Snatch Grip Behind-the-Neck Push Jerks + 2 Overhead Squats + 2 Snatch Balances 
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Comp Track
3 RNDs For Time
2 Rope Climbs
20 Dumbbell Snatches, 35/50
20 Wall Balls, 14/20
2 Rope Climbs
Rest 2 mins between each round
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Progress Track
3 RNDs For Time
2 Rope Raise & Lowers
20 Dumbbell Snatches, 20/35
20 Wall Balls, 10/14
2 Rope Raise & Lowers
Rest 2 mins between each round

 'Partner Day'
28 Min AMRAP (You Go, I Go)
10 Box Jump Overs
8 Dumbbell Clean and Jerks
6 Line-Facing Burpees (jump over & back, on a marked line each rep)
10 Push-Ups

'Open Gym'