'Long Weekend Partner Day'
28 Min AMRAP
YGIG
5 Wall Balls
4 Dead Lifts, 135/205
3 Pull Ups
2 Burpees Over The Barbell

Strength/Weightlifting
Back Squats - 6x 4 @75%
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Comp Track
3 RNDs For Time
Run, 400 m
20 Overhead Squats, 65/95
8 Bar Muscle-ups
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Progress Track
3 RNDs For Time
Run, 400 m
20 Overhead Squats, 35/45
8 Jumping Bar Muscle-ups

Comp Track
5 RNDs For Time
20/25 Bike Erg Calories
20 GHD Sit-ups
15 Thrusters, 65/95
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Progress Track
5 RNDs For Time
20/25 Bike Erg Calories
20 Sit-ups
15 Thrusters, 35/45

Strength/Weightlifting
8x 3 @85%
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Comp Track
For time:
30 Lateral Burpee Over Dumbbells
36 Alternating Dumbbell Snatches, 35/50
24 Lateral Burpee Over Dumbbells
24 Alternating Dumbbell Snatches
18 Lateral Burpee Over Dumbbells
12 Alternating Dumbbell Snatches
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Progress Track
DB Weight --> 25/35

Comp Track
For time:
28/35 Row Calories
30 Dumbbell Box Step-ups, 1x 35/50
25 Handstand Push-ups
15 Toes To Rings
28/35 Row Calories
15 Toes To Rings
25 Handstand Push-ups
30 Dumbbell Box Step-ups
28/35 Row Calories
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Progress Track
DB Box Step Ups --> 25/35
Toes To Rings -->Ring Leg Raises

 'Partner Day'
12 Min AMRAP
YGIG
8 Burpee Box Step Overs
4 Clean & Jerks, 95/135
--Rest 2 Mins--
12 Min AMRAP
200 M Run (Together)
50 DL, 95/135 (Split)
50 Wall Balls, 14/20 (Split)

Open Gym Sundays