Comp Track
8 RNDs For Time
10 Box Jumps, 20/24
10 Dumbbell Snatches, 1x, 35/50
10 Toes-to-bars
Rest 1 Min
------------------------------
Progress Track
8 RNDs For Time
10 Box Step Ups, 20/24
10 Dumbbell Snatches, 1x, 25/35
10 L Leg Raises
Rest 1 Min

Strength/Weightlifting
Wave Back Squats 
1x 4 at 60%
1x2 at 75%
1x4 at 60%
1x2 at 75%
------------------------------
Comp Track
18 Min AMRAP
40 Double Unders
30 Single Dumbbell Box Step Overs, 35/50, 20"
30 Double Unders
20 Handstand Push-ups
20 Double Unders
10 Bar Muscle-ups
------------------------------
Progress Track
18 Min AMRAP
60 Single Unders
30 Single Dumbbell Box Step Overs, 20/30, 20"
40 Single Unders
20 Box Handstand Push-ups
30 Single Unders
10 Jumping Bar Muscle-ups

Strength/Weightlifting
Bench Press Pyramid
2 Sets - 1 reps then rest 5 seconds, 2 reps then rest 5 seconds, 3 reps.... And so on till you fail
*55 Ladies, 75 Men
------------------------------
Comp Track
2 RNDs For Time
12/15 Echo Bike Calories
15 Power Cleans, 85/115
12/15 Echo Bike Calories
15 Thrusters, 85/115
10/12 Echo Bike Calories
12 Power Cleans
10/12 Echo Bike Calories
12 Thrusters
8/9 Echo Bike Calories
9 Power Cleans
8/9 Echo Bike Calories
9 Thrusters
Rest 3 mins between each round
------------------------------
Progress Track
2 RNDs For Time
12/15 Echo Bike Calories
15 Power Cleans, 55/75
12/15 Echo Bike Calories
15 Thrusters, 55/75
10/12 Echo Bike Calories
12 Power Cleans
10/12 Echo Bike Calories
12 Thrusters
8/9 Echo Bike Calories
9 Power Cleans
8/9 Echo Bike Calories
9 Thrusters
Rest 3 mins between each round

Strength/Weightlifting
18 Mins - 1 RM DeadLift
------------------------------
Comp Track
18 Min AMRAP
25/28 Row Calories
10 Burpee Box Jump Overs, 20/24
------------------------------
Progress Track
18 Min AMRAP
25/28 Row Calories
10 Burpee Box Step Overs, 20/24

Comp Track
For time (25 Min Time Cap):
20 Sit-ups
5 Squat Cleans, 95/135
5x - 1 T2B, 1 Pull Up, 1 Chest To Bar
20 Sit-ups
5 Squat Cleans, 105/155
5x - 1 T2B, 1 Pull Up, 1 Chest To Bar
20 Sit-ups
5 Squat Cleans, 115/175
5x - 1 T2B, 1 Pull Up, 1 Chest To Bar
20 Sit-ups
5 Squat Cleans, 125/185
5x - 1 T2B, 1 Pull Up, 1 Chest To Bar
20 Sit-ups
5 Squat Cleans, 135/205
5x - 1 T2B, 1 Pull Up, 1 Chest To Bar
------------------------------
Progress Track
Squat Cleans --> Moderate throughout the WOD
5x - 1 Knee Raise, 1 Jumping Negative Pull Ups, 1 Jumping Negative Chest To Bar

 'Partner Day'
28 Min Clock
200 Push Up Buy In (Split as needed)
--INTO--
You Go, I Go (AMRAP Of):
4 Dumbbell DLs, 25/35
3 Dual DB Hang Power Clean & Jerks
2 Dual DB Burpee to Squat Clean
*End of the 28 Mins, Athletes run 200 M (If weather is nice)

'Open Gym'