Strength/Weightlifting
13 Mins - 1 RM Front Squat
------------------------------
Comp Track
2 rounds for time of:
10 Pistols
7 Power Snatches, 95/135
10 Pull-ups
10 Pistols
7 Power Snatches
10 Pull-ups
10 Pistols
7 Power Snatches
10 Pull-ups
10 Pistols
7 Power Snatches
10 Pull-ups
Rest 3 mins
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Progress Track
Pistols --> To a Bench
P.Snatch --> 65/95
Pull-Ups --> Low Barbell Pull Ups

Comp Track
3 rounds for time of:
Row, 400 m
12 Handstand Push-ups
12 Deadlifts, 155/225
9 Handstand Push-ups
9 Deadlifts
6 Handstand Push-ups
6 Deadlifts
Rest 2 Mins Between Each RND
------------------------------
Progress Track
3 rounds for time of:
Row, 400 m
12 Strict Press, Moderate
12 Deadlifts, 135/185
9 Strict Press, Moderate
9 Deadlifts
6 Strict Press, Moderate
6 Deadlifts
Rest 2 Mins Between Each RND

Strength/Weightlifting
Barbell Complex - 1 Hang Power Snatch + 1 Full Squat Snatch
EMOM - 10 Mins
------------------------------
Comp Track
Every 5 mins for 15 mins do:
3 RNDs of:
8 Dumbbell Thrusters, 35/50
8 Line Facing Burpees
*Rest remainder of the 5 Mins
------------------------------
Progress Track
DB Thrusters --> 20/35

Comp Track
12 Min AMRAP
8/10 Echo Bike Calories
10 Box Jump Overs, 20/24
8/10 Row Calories
10 Alternating Dumbbell Snatches, 35/50
Rest 3 Mins
12 Min AMRAP
8/10 Echo Bike Calories
8 Burpee Box Jump Overs, 20/24
8/10 Row Calories
8 Dumbbell Cleans, 35/50
------------------------------
Progress Track
12 Min AMRAP
8/10 Echo Bike Calories
10 Box Step Overs, 20"
8/10 Row Calories
10 Alternating Dumbbell Snatches, 20/35
Rest 3 Mins
12 Min AMRAP
8/10 Echo Bike Calories
8 Burpee Box Step Overs, 20"
8/10 Row Calories
8 Dumbbell Cleans, 20/35

Strength/Weightlifting
20 Mins - 1 RM Back Squat
------------------------------
Comp Track
'Annie'
50-40-30-20-10
Double Unders
Ab Mat Sit-Ups
------------------------------
Progress Track
'Annie'
50-40-30-20-10
Double amount Single Unders
Ab Mat Sit-Ups

 'Partner Day'
12 Min AMRAP - You Go I Go
8 KB Swings
6 KB Squats
4 KB Lunges
Rest 3 Mins
--Into--
12 Min AMRAP - You Go I Go
4 DB Alt Devils Press
6 DB Box Step Overs
8 Alt DB Hang Clean & Jerks

'Open Gym'