Strength/Weightlifting
14 Mins - 1 RM Squat Clean
 

Comp Track
3 RNDs For Time
12 Power Snatches, 85/125
18 Chest-to-bar Pull-ups
24 Burpee-to-Targets
 

Progress Track
3 RNDs For Time
12 Power Snatches, 55/95
18 Low Barbell Chest-to-bar Pull-ups
24 Burpee-to-Targets

Comp Track
For time:
28/32 Echo Bike Calories
-- then --
10 rounds of:
8 Push Press, 75/115
8 Box Jumps
-- then --
28/32 Echo Bike Calories
 

Progress Track
Push Press --> 55/75
Box Jumps --> Step Ups

Strength/Weightlifting
Tempo Deadlift 5-5-5-5-5
*3 Seconds to stand, 3 second pause, 2 seconds down
 

Comp Track
For time:
26/30 Row Cals
30 Dumbbell Squats, 35/50
KB Farmers Carry, AHAP, 100 ft
16/20 Row Cals
20 Dumbbell Squats
KB Farmers Carry
8/10 Row Cals
10 Dumbbell Squats
KB Farmers Carry
 

Progress Track
DB Squats --> 20/35
Farmers Carry --> Moderate

Strength/Weightlifting
Weighted Strict Pull-up 10-8-6-4-2
Use the heaviest weight you can for each set
Rest as needed between sets
*Scaled use barbell pull ups, weight on ab area
 

Comp Track
As many reps as possible in 13 mins of:
3 Toes-to-bars
6 Lateral Burpee Over Bars
9 Thrusters, 65/95
6 Toes-to-bars
6 Lateral Burpee Over Bars
9 Thrusters
9 Toes-to-bars
6 Lateral Burpee Over Bars
9 Thrusters
...
Continue adding 3 Toes-to-bars until time expires
 

Progress Track
T2B --> Leg or Knee raises
Thrusters --> 35/45
Lateral Burpee over bar --> Burpee in place

Skill
12 Mins - Bar Muscle Ups
 

Comp Track
16 Min AMRAP
200 M Row
20 Alt Dumbbell Snatches, 35/50
10 Dumbbell Bench Press, 35/50
10 Handstand Push-ups
 

Progress Track
16 Min AMRAP
200 M Row
20 Alt Dumbbell Snatches, 20/30
10 Dumbbell Bench Press, 20/30
10 Hand Release Push-ups

 'Partner Day'
AMRAP 30 (Split As Needed):
50 Box Jumps 
40 Dumbbell Front Squats, 25/35
30 Push-Up 
20 Kettlebell Swings, 36/52
10 Syncro Burpees

'Open Gym'