Strength/Weightlifting
12 Min Clock - Work Up To A Heavy Hang Squat Snatch
 

Comp Track
For Time
Row, 900/1000
--INTO--
10 rounds for time of:
3 Squat Snatches, 65/95
5 Bar Facing Burpees
 

Progress Track
For Time
Row, 900/1000
--INTO--
10 rounds for time of:
3 Power Snatches, 55/75
5 Bar Facing Burpees

Strength/Weightlifting
Strict Press 5-5-5
Push Press 5-5-5
Push Jerk 5-5-5
Use the heaviest weight you can for each set
 

Comp&Progress Track
Each for time:
Row 750 m
Row 500 m
Row 500 m
Row 250 m
Row 250 m
Row 150 m
*Rest 90 Seconds between RNDs

Skill
Wall Facing HSPUs
 

Comp Track
5 rounds, each round for time, of:
10 Wall Facing Handstand Push-ups
15 Power Snatches, 80/115
16/20 Bike Cals
Rest 1 min between each round
 

Progress Track
5 rounds, each round for time, of:
10 Handstand Push-ups --OR Scale--
15 Power Snatches, 60/80
16/20 Bike Cals
Rest 1 min between each round

Strength/Weightlifting
5 rounds for quality of:
Overhead Barbell Lunge, pick load, 25 ft
 

Comp Track
For Time
15 Toes-to-bars
50 Double Unders
15 Squat Cleans, 85/135
13 Toes-to-bars
50 Double Unders
13 Squat Cleans, 105/155
11 Toes-to-bars
50 Double Unders
11 Squat Cleans, 125/175
9 Toes-to-bars
50 Double Unders
9 Squat Cleans, 145/195
 

Progress Track
Toes-to-bar --> Knee Raises
Double Unders --> 20 Single/CrossOvers
Clean Weights, 35/45, 55/75, 75/95, 95/115

Strength/Weightlifting
15 Min - Work Up To 1 RM Dead Lift for the Day
 

Comp Track
5 RNDs For Time
12 Box Jump Overs, 20/24
12 Dumbbell Bench Press, 35/50
20/24 Row Calories
 

Progress Track
5 RNDs For Time
12 Box Step Overs, 20/24
12 Dumbbell Bench Press, 25/35
18/20 Row Calories

 'Partner Day'
400 M Run Buy In Together
--INTO--
22 Min AMRAP of
6 Alt DB Devil Press
8 Wall Balls
10 Box Jump Overs
*Split reps or rounds however partners want

'Open Gym'