Strength/Weightlifting
Back Squats - 10x 2 @70%
------------------------------
Comp Track
3 RNDs
Run, 400 m
10 Clean & Jerks, 95/135
4 Burpee Bar Muscle-ups
------------------------------
Progress Track
3 RNDs
Run, 400 m
10 Clean & Jerks, Moderate
4 Burpees into 4 Jumping Bar Muscle-ups

Strength/Weightlifting
Squat Snatch 5x1 at 75% 1RM
------------------------------
Comp Track
For time:
30 Overhead Squats, 65/95
Row, 400 m
20 Overhead Squats
Row, 400 m
10 Overhead Squats
Row, 400 m
------------------------------
Progress Track
OHS --> Moderate

Strength/Weightlifting
Back Squats - 8x 1 @80%
------------------------------
Comp Track
3 RNDs For Time
16/20 Echo Bike Calories
15 Lateral Burpee Box Jump Overs, 20/24
10 Deadlifts, 155/225
Rest 1 min between each round
------------------------------
Progress Track
3 RNDs For Time
16/20 Echo Bike Calories
15 Lateral Burpee Box Step Overs, 20/24
10 Deadlifts, Moderate
Rest 1 min between each round

Comp Track
24 Min EMOM
Minute 1 - 1 Round 'Cindy'*
Minute 2 - 8/10 Row
Minute 3 - 1 Round 'Cindy'*
Minute 4 - 30 Seconds Max Dumbbell Thrusters, 2x 35/50
------------------------------
Progress Track
24 Min EMOM
Minute 1 - 1 Round 'Scaled Cindy'*
Minute 2 - 8/10 Row
Minute 3 - 1 Round 'Scaled Cindy'*
Minute 4 - 30 Seconds Max Dumbbell Thrusters, 2x Moderate

Strength/Weightlifting
Back Squats - 5x 7 @60%
------------------------------
Comp Track
12 RNDs For Time
1 Sandbag Clean, 50/100
3 Handstand Push-ups
5 Wall Balls, 14/20
------------------------------
Progress Track
12 RNDs For Time
1 Power Clean, Moderate
3 Box Handstand Push-ups
5 Wall Balls, Moderate

 'Partner Day'
30 Min AMRAP
YGIG
2 DB Devil Press, 2x DBs
4 Box Jump Overs
6 Alt DB Hang Clean & Jerks

Open Gym Sunday