Strength/Weightlifting
6x 1 - Back Squats
*Increase each set
------------------------------
Comp Track
21 Min EMOM
Min 1 - 3 Muscle-ups
Min 2 - 5 Unbroken Power Cleans, 65% 1RM
Min 3 - 10/12 Row Calories
------------------------------
Progress Track
21 Min EMOM
Min 1 - 3 Jumping Muscle-ups
Min 2 - 5 Unbroken Power Cleans, Moderate
Min 3 - 10/12 Row Calories

Strength/Weightlifting
5x 3 - Tempo Back Squats
*3 Secs down, 2 sec pause, fast up
*Increasing each set
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Comp Track
2 RNDs For Time
150 Double Unders
100 Air Squats
50 Alternating Dumbbell Snatches, 35/50
------------------------------
Progress Track
2 RNDs For Time
200 Single Unders
100 Air Squats
50 Alternating Dumbbell Snatches, Moderate

Strength/Weightlifting
8x 2 - Banded Deadlifts
*Increase each set
------------------------------
Comp Track
3 RNDs For Time
16/20 Bike Calories
5 Wall Walks
16/20 Bike Calories
10 Wall facing Hand Stand Push-ups
16/20 Bike Calories
15 Handstand Push-ups
Rest 2 mins
------------------------------
Progress Track
3 RNDs For Time
16/20 Bike Calories
5 Scaled Wall Walks
16/20 Bike Calories
10 Box Hand Stand Push-ups
16/20 Bike Calories
15 Ab Mat Handstand Push-ups
Rest 2 mins

Strength/Weightlifting
5x 1 - Barbell Complex
1 Deadlift + 1 Squat Clean
*Build each set
------------------------------
Comp Track
For time:
Overhead DB Lunges, 1x 35/50, 100 ft
3 Legless Rope Climbs
30 Toes-to-bars
4 Rope Climbs
Overhead DB Lunges, 1x 35/50, 100 ft
------------------------------
Progress Track
For time:
Overhead DB Lunges, 1x Moderate, 100 ft
6 Rope Raise/Lowers
30 Leg Raises
4 Rope Raise/Lowers
Overhead DB Lunges, 1x Moderate, 100 ft

Strength/Weightlifting
6x 1 - Barbell Complex
1 Power Snatch + 1 OHS
------------------------------
Comp Track
For time:
AMRAP in 3 mins of:
8 Shuttle Runs, 50 ft
15 Burpees
max reps in remaining time Dumbbell Box Step Over, 1x35/50, 20"
Rest 1 min
...
Repeat until you reach 50 Dumbbell Box Step Over reps
------------------------------
Progress Track
DB Step Overs --> Moderate

 'Partner Day'
28 Min AMRAP
200 M Run (Together)
50 Wall Balls
200 M Run (Together)
50 Hand Release Push Ups
200 M Run (Together)
50 Clean & Jerks

Open Gym Sundays