Strength/Weightlifting
Back Squats - 6x 6 @70% 1 RM
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Comp Track
15 Min EMOM
Min 1 - 10 Bar Facing Burpees
Min 2 - 3 Squat Snatch, 85/105
Min 3 - 8 Bike Cals
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Progress Track
15 Min EMOM
Min 1 - 10 Burpees
Min 2 - 3 Squat Snatch, 65/95
Min 3 - 8 Bike Cals

Strength/Weightlifting
18 Min Clock
1 RM - Dead Lift
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Comp Track
4 RNDs For Time
21/25 Row Calories
20 Toes-to-bars
15 Dumbbell Box Step Overs, 35/50, 20 in
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Progress Track
4 RNDs For Time
21/25 Row Calories
20 Knee Raises
15 Dumbbell Box Step Overs, 20/30, 20 in

Strength/Weightlifting
Back Squats - 7x 5 @75%
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Comp Track
4 RNDs For Time
Run, 300 m
200 M DB Farmer Carry, 35/50
10 Single Arm Dumbbell Shoulder-to-Overheads, 35/50
Rest 1 min
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Progress Track
4 RNDs For Time
Run, 300 m
200 M DB Farmer Carry, 20/35
10 Single Arm Dumbbell Shoulder-to-Overheads, 20/35
Rest 1 min

Comp Track
For Time (30 Min Cap)
8/10 Bike Cals
10 Wall Balls, 14/20
10 GHD Sit-ups
10 HSPUs
8/10 Bike Cals
20 Wall Balls, 14/20
20 GHD Sit-ups
20 HSPUs
8/10 Bike Cals
30 Wall Balls, 14/20
30 GHD Sit-ups
30 HSPUs
8/10 Bike Cals
40 Wall Balls, 14/20
40 GHD Sit-ups
40 HSPUs
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Progress Track
Wall Balls, 10/14
GHD --> Sit Ups
HSPUs --> Box HSPUs

Strength/Weightlifting
Back Squats - 8x 4 @80%
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Comp Track
15 Min EMOM
Min 1 - 9/12 Cal Row
Min 2- 1 Squat Clean & Jerk, pick load
Min 3 - 25 DUs
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Progress Track
15 Min EMOM
Min 1 - 9/12 Cal Row
Min 2- 1 Squat Clean & Jerk, pick load
Min 3 - 50 Singles

 'Partner Day'
28 Min AMRAP (Split as needed)
200 M DB or KB Farmer Carry (Heavy)
60 Dual DB Dead Lifts (Or KB)
50 Alt DB Snatches
40 WallBalls
30 Pull Ups
20 Cals Bike

Open Gym Sunday