Cardio Blast MetCon
6 rounds for quality of:
14 GHD Sit-ups
7 Deadlifts, 60% 1RM
Rest 1 min
 

Comp Track
4 RNDS for time
Row 250 M
2 Rope Climbs
50 Crossover Single Unders
 

Progress Track
4 RNDS for time
Row 250 M
3 Rope raise/lowers
75 Single Unders

 'Countdown'
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches, 65/95
Box Jumps, 20/24
Push-Ups
Sumo Deadlift High-Pulls, 65/95

CLOSED FOR NEW YEARS

Strength/Weightlifting
Overhead Squat 5-3-1-5-3-1-5-3-1
Use the heaviest weight you can for each set
 

Comp Track
18 Min AMRAP
1 Wall Walk
30 Dumbbell Squats, 2x 35/50
60 Double Unders
*Add 1 Wall Walk every round
 

Progress Track
18 Min AMRAP
1 Wall Walk (Scaled)
30 Dumbbell Squats, 2x 20/30
100 Sungle Unders
*Add 1 Wall Walk (Scaled) every round

Strength/Weightlifting
5 RNDs for quality
12 Front Rack Walking Lunges, 35/50
8 Dumbbell Bench Press, 35/50
 

Comp Track
3 RNDs For Time
12 Burpee-to-Targets
12 Toes-to-bars
10 Burpee-to-Targets
10 Toes-to-bars
8 Burpee-to-Targets
8 Toes-to-bars
Rest 2 mins between each round
 

Progress Track
Burpee to target --> scaled target
T2B --> Knees to Elbows

 'Partner Day'
30 Min Clock
1000 M Row Buy In
--INTO--
200 KB Swings
150 KB Squats
100 KB SDHP
75 Alt DB Snatches
50 Alt DB Devil Press
25 Burpees
Split as needed

'Open Gym'