Strength/Weightlifting
1 Rep Max - Back Squat
Log your best Back Squat 1 rep max lift
 

Comp Track
4 RNDs for time
40 Double Unders
20 Single Arm Dumbbell Shoulder-to-Overheads, 35/50
10 Echo Bike Calories
*Rest 1 min between RNDs
 

Progress Track
4 RNDs for time
40 Single, Crossovers (or attempts)
20 Single Arm Dumbbell Shoulder-to-Overheads, 20/35
8 Echo Bike Calories
*Rest 1 min between RNDs

Strength/Weightlifting
1 Rep Max - Power Clean
Log your best Power Clean 1 rep max lift
 

Comp Track
For time:
60 Bar Facing Burpees
60 Power Snatches, 65/95
60 Chest-to-bar Pull-ups
60 Row Calories
 

Progress Track
For time:
40 Burpees
40 Power Snatches, 35/45
40 Jumping chest-to-bar Pull-ups
40 Row Calories

Strength/Weightlifting
1 Rep Max - Dead Lift
Log your best Dead Lift 1 rep max lift
 

Comp Track
10 rounds for time of:
18 Wall Balls, 14/20
12 Sit-ups
6 Shuttle Runs, 50 ft
1 Rope Climb
 

Progress Track
10 rounds for time of:
12 Wall Balls, 10/14
8 Sit-ups
4 Shuttle Runs, 50 ft
2 Rope Raise and lower

Skills
12 Min - Bar Muscle Up Work
 

Comp Track
18 Min Clock:
8 Bike Erg Calories
1 Squat Snatch, 95/135
8 Bike Erg Calories
2 Squat Snatch, 95/135
8 Bike Erg Calories
3 Squat Snatch, 95/135
.......
Adding 1 Squat Snatch per RND till time
 

Progress Track
18 Min Clock:
6 Bike Erg Calories
1 Squat Snatch, 65/95
6 Bike Erg Calories
2 Squat Snatch
6 Bike Erg Calories
3 Squat Snatch
.......
Adding 1 Squat Snatch per RND till time

Skills
12 Min - Toes to Bar
 

Comp Track
For time:
5 HSPUs
5 Squat Cleans, 95/135 (Pr: 35/45)
50 Double Unders
5 Shoulder-to-Overheads, 95/135
Rest 1 min
5 HSPUs
5 Squat Cleans, 105/155 (Pr: 45/55)
50 Double Unders
5 Shoulder-to-Overheads, 105/155
Rest 1 min
5 HSPUs
5 Squat Cleans, 115/165 (Pr: 55/65)
50 Double Unders
5 Shoulder-to-Overheads, 115/155
 

Progress Track
Follow 'Pr:' above for weights
DUs --> Double the amount of singles
HSPUs --> Hand release push ups

 'Partner Day'
25 Min Clock, AMRAP
Partner A - 400 M Run
Partner B - 12 Wall Balls, 9 DB Dead Lifts, 6 DB Hang Cleans, 3 DB Devils Press (2x DBs)

'Open Gym'