Strength/Weightlifting
5 rounds for quality of:
4 Pause Back Squat
Pause Back Squat- 60% 1RM Back Squat
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Comp Track
5 RNDs For Time:
26/28 Bike Erg Calories
20 Wall Balls, 14/20
12 Chest-to-bar Pull-ups
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Progress Track
5 RNDs For Time:
26/28 Bike Erg Calories
20 Wall Balls, 10/14
12 Jumping Chest-to-bar Pull-ups

Strength/Weightlifting
8x 2 - Sumo Deadlift High Pulls
*Increase weight each set
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Comp Track
4 RNDs 
Min 1 - 6 HSPUs
Min 2 - 10 Bar Facing Burpees
Min 3 - 6 Clean & Jerks, 95/135
Min 4 - max rep Row Calories
Min 5 - Rest 
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Progress Track
4 RNDs 
Min 1 - 6 Box HSPUs
Min 2 - 10 Burpees
Min 3 - 6 Clean & Jerks, 65/95
Min 4 - max rep Row Calories
Min 5 - Rest 

Strength/Weightlifting
Power Snatch 4x3 at 60% 1RM
Power Snatch 3x3 at 65% 1RM
Power Snatch 2x3 at 70% 1RM
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Comp Track
15 Min AMRAP
10 Toes-to-bars
12 Push-ups
24 Air Squats
48 Double Unders
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Progress Track
15 Min AMRAP
10 Knee Raises
12 Scaled Push-ups
24 Air Squats
48 Single Unders

Strength/Weightlifting
Power Clean 4x3 at 60% 1RM
Power Clean 3x3 at 65% 1RM
Power Clean 2x3 at 70% 1RM
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Comp Track
15 Min AMRAP
1 Muscle-ups
1 Bear Complex, 95/135
2 Muscle-ups
2 Bear Complex
3 Muscle-ups
3 Bear Complex
*Adding 1 rep per RND
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Progress Track
15 Min AMRAP
1 Jumping Muscle-ups
1 Bear Complex, 65/95
2 Jumping Muscle-ups
2 Bear Complex
3 Jumping Muscle-ups
3 Bear Complex
*Adding 1 rep per RND

Comp Track/Progress
5 RNDs For Time
200 M Run
1 KM Echo Bike
500 M Row

 'Partner Day'
30 RNDs For Time
6 DB Snatches, 35/50
4 DB Box Step Overs, 20/24
2 Hand Release Burpees Over DB

'Open Gym'