Family Day WOD
28 Min AMRAP - You Go, I Go
8 Burpee Box Jump Overs
15 KB Swings
200 M Row
*When the partner A gets on the rower, Partner B starts their round

Comp Track
10 RNDs For Time
30 Double Unders
7/9 Echo Bike Calories
3 Power Snatch, 85/105
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Progress Track
10 RNDs For Time
60 Single Unders
7/9 Echo Bike Calories
3 Power Snatch, 55/75

Strength/Weightlifting
15 Mins - 1 Squat Clean + 1 Jerk
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Comp Track
5 RNDs, 2 mins each RND
22/25 Row Calories
max reps in remaining time Bar Muscle-ups
Rest 2 mins
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Progress Track
5 RNDs, 2 mins each RND
22/25 Row Calories
max reps in remaining time Jumping Bar Muscle-ups
Rest 2 mins

Strength/Weightlifting
Overhead Squat 4x2 at 85% 1RM
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Comp Track
14 Min AMRAP
15 Toes-to-bars
10 Front Squats, 65/95
50 ft KB Carry, 1 POD, 2 POD (2x KBs) 
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Progress Track
14 Min AMRAP
15 Knee Raises
10 Front Squats, 35/45
50 ft KB Carry, Moderate

Conditioning
10 Min AMRAP
3 Dumbbell Squats, 2x 35/50
3 Shuttle Runs, 50 ft
6 Dumbbell Squats
6 Shuttle Runs, 50 ft
9 Dumbbell Squats
9 Shuttle Runs, 50 ft
Continue adding 3 to each RND
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Comp Track
5 RNDs, 2 Min RNDs
8 Alt DB Devil Press, 35/50
Remaining Time = Max Bike Cals
:30 Rest between RNDs
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Progress Track
5 RNDs, 2 Min RNDs
8 Alt DB Devil Press, 25/35
Remaining Time = Max Bike Cals
:30 Rest between RNDs

 'Partner Day'
9 Min AMRAP
6 Pull Ups
9 Box Jump Overs
--Rest 2 Mins--
9 Min AMRAP
10 KB Goblet Squats
15 KB Lunges
--Rest 2 Mins--
9 Min AMRAP
9 Power Cleans, 65/95
12 Push Ups

**Charity WOD Sunday**