Accessories
3x 10 - DB Bench Press
3x 10 - DB Bent Over Rows
*Alternate between the 2 movements
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Comp Track
5 RNDs For Time
13/16 Cal Row
15 Box Jumps, 20/24
15 Overhead Squats, 55/75
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Progress Track
5 RNDs For Time
13/16 Cal Row
15 Box Step Overs, 20/24
15 Overhead Squats, 35/45

Strength/Weightlifting
6x 1 - Barbell Complex
1 Hang Power Clean + 1 Hang Squat Clean
AHAP
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Comp Track
15 Min AMRAP
16/20 Bike Calories
15 Toes-to-bars
5 Power Cleans, 105/155
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Progress Track
15 Min AMRAP
16/20 Bike Calories
15 Leg Raises
5 Power Cleans, 85/105

Strength/Weightlifting
5x 2 - Muscle Snatch (Start Light and Increase)
5x 2 - Snatch High Pulls @110% RM
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Comp Track
2 RNDS For Time
20 Shuttle Runs, 50 ft
25 Pull-ups
50 Wall Balls, 14/20
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Progress Track
2 RNDS For Time
20 Shuttle Runs, 50 ft
25 Low Barbell Pull-ups
50 Wall Balls, 10/20

Strength/Weightlifting
10x 2 - Barbell Complex
1 Front Squat --> Pause --> 1 Push Press
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Comp Track
4 RNDs For Time
12/15 Bike Calories
15 GHD Sit-ups
Single Arm Dumbbell Overhead Lunge, 25/35 50 ft
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Progress Track
4 RNDs For Time
12/15 Bike Calories
25 Sit-ups
Single Arm Dumbbell Overhead Lunge, Moderate 50 ft

Strength/Weightlifting
10x 2 - Box Back Squats
AHAP
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Comp Track
For time:
3 BMUs
6 Power Snatches, 85/115
4 BMUs
8 Power Snatches
5 BMUs
10 Snatches
25 Burpee Box Jump Overs, 20/24
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Progress Track
For time:
3 Jumping BMUs
6 Power Snatches, 65/95
4 BMUs
8 Jumping Power Snatches
5 BMUs
10 Jumping Snatches
25 Burpee Box Jump Overs, 20/24

 'Partner Day'
28 Min AMRAP - Split As Needed
50 DB Alt Clean & Jerks
50 DB Dead Lifts
50 Medball Over the Bar (Together)
50 DB Box Step Overs

'Open Gym'