Strength
Every 1 min for 10 mins, alternating between:
6 Back Squats, pick load
4 Front Squats, pick load

Comp Track
4 rounds, for time, of:
Row, 200 m
10 Power Cleans, 95/135
10 Handstand Push-ups
Row, 200 m
*Rest 1 Min Between RNDs

Progress Track
Cleans, 65/95
HSPUs --> Barbell Strict Press, moderate weight

Strength
Deficit Deadlifts 4-4-4-4
*Stand on Plates to Elevate

Comp Track
3 rounds for time of:
30 Wall Balls, 14/20
30 GHD Sit-ups
15 Deadlifts, 185/275

Progress Track
WBs --> 12/16
GHDs --> Ab Mat Situps
DLs --> 125/205

Strength
Overhead Squat 8-6-6-4-4
*As heavy as possible

Comp Track
For time:
800 M Row
7 Rope Climbs
600 M Row
5 Rope Climbs
400 M Row
3 Rope Climbs

Progress Track
Row Scale --> 600,400,200
Rope Climbs --> Double, Lower and Raises

Weightlifting
Squat Snatch 5-4-3-5-4-3
Use the heaviest weight you can for each set
Rest as needed between sets

Comp Track
For time:
10 Shuttle Sprints, 50ft 
5 Burpees to Target
5 Thrusters, 115/155
10 Shuttle Sprints, 50ft 
7 Burpees to Target
7 Thrusters
10 Shuttle Sprints, 50ft 
9 Burpees to Target
9 Thrusters
10 Shuttle Sprints, 50ft 
11 Burpees to Target
11 Thrusters

Progress Track
Burpees to target --> Just burpees
Thruster Weight --> 65/95

Weightlifting
Clean & Jerk 5-3-3-4-3-3
Use the heaviest weight you can for each set
Rest as needed between sets
 

Comp Track
4 rounds, for time, of:
60 Double Unders
21 Toes-to-bars
Front Rack Walking Lunge, 65/95
9 Handstand Push-ups
*Rest 2 Mins between rnds
 

Progress Track
4 rounds, for time, of:
100 Sungle Unders
21 Candle Sticks
Front Rack Walking Lunge, 35/45
9 Hand ReleasePush-ups
*Rest 2 Mins between rnds

 'Partner Day'
28 Min Clock
AMRAP - You Go, I Go
100 KB Swings
100 KB Lunges
100 Wall Balls
100 Sit Ups
100 DB Clean & Jerks
100 DB Dead Lifts (2x DBs)

 'Open Gym Day'