'Partner Day'
30 Min AMRAP
1000 M Row (Split)
--Into--
AMRAP Of
15 Pull Ups
20 DB Step Overs
25 Burpees
30 Alt DB Hang Snatches
35 DB Goblet Squats
*Split As Needed

Strength/Weightlifting
10x 1 - Pause Back Squats
*3 Secs Down, Fire Up
*AHAP
------------------------------
Comp Track
4 RNDs For Time
Run, 400 m
15 Dumbbell Clusters, 2x 35/50
Go every 4:00 mins
------------------------------
Progress Track
4 RNDs For Time
Run, 400 m
15 Dumbbell Clusters, 2x 20/30
Go every 4:00 mins

Strength/Weightlifting
8x 2 - Power Snatch
*In preperation for the WOD
------------------------------
Comp Track
For time:
AMRAP in 2:00:
5 Power Snatches, 85/115
4 HSPUs
max reps in remaining time Bike Erg Calorie
Rest 1:00
...
Repeat until you reach 65/75 Bike Erg Calorie reps.
Time cap: 18:00 (6 RNDs)
------------------------------
Progress Track
For time:
AMRAP in 2:00:
5 Power Snatches, 55/75
4 Box or Ab Mat HSPUs
max reps in remaining time Bike Erg Calorie
Rest 1:00
...
Repeat until you reach 65/75 Bike Erg Calorie reps.
Time cap: 18:00 (6 RNDs)

Strength/Weightlifting
5x 1 - Squat Cleans w/pause
*3 second pause in the catch
------------------------------
Comp Track
4 RNDs For Time
16/20 Row Calories
8 Bar Muscle Ups
15 Burpee Box Jump Overs, 20/24
10 Toes-to-bars
------------------------------
Progress Track
4 RNDs For Time
16/20 Row Calories
8 Jumping Bar Muscle Ups
15 Burpee Box Step Overs, 20/24
10 L Raises

Strength/Weightlifting
5x 2 - Over Head Squats
*AHAP, From Rack
------------------------------
Comp Track
6 RNDs For Time
6 Power Clean & Jerks, 105/155
3 Rope Climbs
Rest 1 min
------------------------------
Progress Track
6 RNDs For Time
6 Power Clean & Jerks, 65/95
4 Rope Raises & Lowers
Rest 1 min

 'Partner Day'
28 Min AMRAP
10 DB Shoulder to Overhead, 1x DB
5 Wall Balls
1 Sand Bag Bear Carry, 50ft, 100/150

Open Gym Sundays