Strength/Weightlifting
5 Front Squats, 75% 1RM
Rest 15 secs
15 Wall Balls
*Rest 2 Mins between sets
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Comp Track
Every 3 mins for 15 mins:
8/10 Row Calories + 10 Thrusters + 10 Bar Facing Burpees, 55/75 
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Progress Track
Every 3 mins for 15 mins:
8/10 Row Calories + 10 Thrusters + 10 Burpees, 35/45

Comp Track
4 rounds for time of:
18/20 Echo Bike Calories
DB Lunges, 2x 25/35, 50 ft
20 Dual DB Power Cleans, 25/35
--Rest till 17 Min, INTO--
7 Mins to find a 1 RM Power Clean (Barbell)
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Progress Track
4 rounds for time of:
18/20 Echo Bike Calories
DB Lunges, 2x 15/25, 50 ft
20 Dual DB Power Cleans, 15/25
--Rest till 17 Min, INTO--
7 Mins to find a 1 RM Power Clean (Barbell)

Strength/Weightlifting
Back Squat 3x8 at 65% 1RM
------------------------------
Comp Track
15 Min AMRAP
5 Muscle-ups
50 Double Unders
20 Air Squats
25 MedBall Sit Ups
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Progress Track
15 Min AMRAP
5 Jumping OR Banded Muscle-ups
75 Single Unders
20 Air Squats
25 Sit Ups

Comp Track
2 RNDs For time:
Run, 400 m
-- then --
21 Deadlifts, 155/225
21 Box Jump Overs, 20/24
15 Deadlifts
15 Box Jump Overs
9 Deadlifts
9 Box Jump Overs
-- then --
Row, 400 m
*Rest 2 Mins between sets
------------------------------
Progress Track
2 RNDs For time:
Run, 400 m
-- then --
21 Deadlifts, 115/185
21 Box Step Overs
15 Deadlifts
15 Box Step Overs
9 Deadlifts
9 Box Step Overs
-- then --
Row, 400 m
*Rest 2 Mins between sets

Strength/Weightlifting
12 Mins - 1 Snatch Balance + 3 Tempo Overhead Squats
*Tempo: 3 secs down, 2 secs hold, fire up
------------------------------
Comp Track
2 RNDs For Time
8 Power Snatches, 65/95
8 Handstand Push-ups
8 Chest-to-bar Pull-ups
9 Power Snatches
9 Handstand Push-ups
9 Chest-to-bar Pull-ups
10 Power Snatches
10 Handstand Push-ups
10 Chest-to-bar Pull-ups
Rest 4 mins between each round
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Progress Track
2 RNDs For Time
8 Power Snatches, 35/45
8 Box Handstand Push-ups
8 Jumping Chest-to-bar Pull-ups
9 Power Snatches
9 Box Handstand Push-ups
9 Jumping Chest-to-bar Pull-ups
10 Power Snatches
10 Box Handstand Push-ups
10 Jumping Chest-to-bar Pull-ups
Rest 4 mins between each round

 'Partner Day'
35 Min AMRAP Of:
Partner A - 30 Cal Row
Partner B - AMRAP Of: 5 WallBalls, 4 Alt Devils Press, 3 Clean & Jerks, 95/135 (Suggested weight)
*Switch After Partner A finishes row, BUT, rest 1 Min before starting next set. Partner B picks up where Partner A left off and so on

'Open Gym'