Strength/Weightlifting
E2MOM (10 Mins)
4 Power Snatch --> Increase each set
------------------------------
Comp Track
4 RNDs For Time
Row, 500 m
20 Toes-to-bars
------------------------------
Progress Track
4 RNDs For Time
Row, 500 m
30 Knee Raises

Strength/Weightlifting
6x 6 - Back Squats @70%
------------------------------
Comp Track
2 RNDs For Time
26/30 Echo Bike Calories
30 Shoulder to overhead, 75/105
Every time you break complete:
5 Shuttle Runs, 50 ft
------------------------------
Progress Track
2 RNDs For Time
26/30 Echo Bike Calories
30 Shoulder to overhead, 55/85
Every time you break complete:
5 Shuttle Runs, 50 ft

Strength/Weightlifting
2 RM - Dead Lift
------------------------------
Comp Track
For time:
3 rounds of:
20 Burpee Box Jump Overs, 20/24
8 Chest to bar
-- then --
Rest 3 mins
-- then --
3 rounds of:
12 Burpee Box Jump Overs, 24/30
6 Bar Mucle Ups
------------------------------
Progress Track
For time:
3 rounds of:
20 Burpee Box Step Overs, 20/24
8 Jumping Chest to bar
-- then --
Rest 3 mins
-- then --
3 rounds of:
12 Burpee Box Step Overs, 20/24
6 Jumping Bar Mucle Ups

Strength/Weightlifting
3x 3 - Strict Press
3x 3 - Push Press
3x 3 - Push Jerk
------------------------------
Comp Track
For time:
18 Row Calories
18 OHS, 55/75
18 Back Rack Lunge, 55/75
15 Row Calories
15 OHS, 55/75
15 Back Rack Lunge, 55/75
12 Row Calories
12 OHS, 55/75
12 Back Rack Lunge, 55/75
------------------------------
Progress Track
OHS --> 35/45
Back Rack Lunge --> 35/45

Strength/Weightlifting
7x 4 - Front Squats @70% 1 RM
------------------------------
Comp Track
For time:
Run, 400 M
Row, 400 M
-- then --
4 rounds of:
10 Dumbbell Deadlifts, 35/50
Dumbbell Carry, 2x 35/50, 50 ft
-- then --
Run, 400 M
Row, 400 M
------------------------------
Progress Track
For time:
Run, 400 M
Row, 400 M
-- then --
4 rounds of:
10 Dumbbell Deadlifts, 25/35
Dumbbell Carry, 2x 25/35, 50 ft
-- then --
Run, 400 M
Row, 400 M

 'Partner Day'
30 Min Clock
You Go, I Go
4 Pull Ups OR 3 Chest To Bar OR 2 BMUs
6 Bike Cals
8 Wall Balls

**Memorial WOD**