Strength/Weightlifting
6x 3 - Box Back Squats
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Comp Track
For time:
30 Clean & Jerks, 95/135
Rest 2 mins
100 Wall Balls, 14/20
Rest 2 mins
30 Clean & Jerks
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Progress Track
CnJ --> Moderate
WBs --> Moderate

Strength/Weightlifting
5x 2 - Deficit Dead Lifts
*Stand on 45's
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Comp Track
3 rounds for time of:
16/20 Echo Bike Calories
4 Sandbag Bear Hug Carries, 100/150, 25 ft
4 Wall Walks, 
16/20 Echo Bike Calories
2 Sandbag Bear Hug Carries
2 Wall Walks
Rest 2 mins
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Progress Track
Sandbag --> 70/100
Wall Walks --> Scaled

Strength/Weightlifting
7x 2 - Strict Press
*AHAP
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Comp Track
EMOM - (20 Mins)
Min 1 - 7 Dumbbell Devil Press, 1x 35/50
Min 2 - 5 Shuttle Runs, 50 ft
Min 3 - 14 Dumbbell Box Step Overs, 1x 35/50, 20 in
Min 4 - 10 Pull-ups
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Progress Track
EMOM - (20 Mins)
Min 1 - 7 Dumbbell Devil Press, 1x 20/30
Min 2 - 5 Shuttle Runs, 50 ft
Min 3 - 14 Dumbbell Box Step Overs, 1x Moderate, 20 in
Min 4 - 10 Jumping Pull-ups

Strength/Weightlifting
15 Mins - Single Squat Snatches
*AHAP
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Comp Track
15 Min AMRAP
30 Double Unders
10 Thrusters, 65/95
10 Toes-to-bars
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Progress Track
15 Min AMRAP
60 Single Unders
10 Thrusters, 35/45
10 Leg Raises

Comp Track
6 RNDs For Time
20/24 Row Calories
12 Deadlifts, 155/225
12 Wall Facing Handstand Push-ups
Rest 1 min
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Progress Track
6 RNDs For Time
20/24 Row Calories
12 Deadlifts, 105/155
6 Wall Walks Scaled
Rest 1 min

 'Partner Day'
30 Min AMRAP
Run 400 M Together (Buy In)
-----into-----
AMRAP of:
6 Burpee Box Jump Overs
4 Power Snatches, 55/75
2 DB Thrusters, 2x, 25/40

Open Gym Sunday