Strength/Weightlifting
10 Min EMOM
1 High Snatch Pull + 1 Squat Snatch
 

Comp Track
For time:
2 rounds of:
12/15 Echo Bike Calories
11 Burpee Pull-ups
7 Power Snatches, 65/95
-- then --
Rest 2 mins
-- then --
15 Burpee Pull-ups
15 Front Squats, 95/135
11 Burpee Pull-ups
11 Front Squats
7 Burpee Pull-ups
7 Front Squats
 

Progress Track
For time:
2 rounds of:
12/15 Echo Bike Calories
11 Burpee to target
7 Power Snatches, 45/65
-- then --
Rest 2 mins
-- then --
15 Burpee to target
15 Front Squats, 65/95
11 Burpee to target
11 Front Squats
7 Burpee to target
7 Front Squats

Strength/Weightlifting
10 Min EMOM
1 Power Clean
As heavy as possible each set
 

Comp Track
14 Min AMRAP
50 Double Unders
20/24 Row Calories
8 Sandbag Cleans, 70/100
 

Progress Track
14 Min AMRAP
100 Single Unders
20/24 Row Calories
8 Power Cleans, 65/95

Strength/Weightlifting
Snatch Balance 4-4-4-4
Use the heaviest weight you can for each set
 

Comp Track
5 rounds for time:
11/14 Bike Calories
6 L/6 R Dumbbell Overhead Walking Lunges, 25/35
11/14 Bike Calories
10 Handstand Push-ups
Rest 1 min between each round
 

Progress Track
5 rounds for time:
11/14 Bike Calories
6 L/6 R Dumbbell Overhead Walking Lunges, 15/25
11/14 Bike Calories
10 Hand Release Push-ups
Rest 1 min between each round

Strength/Weightlifting
8x 10 - Bench Press @60% 
 

Comp Track
2 rounds for time:
15 Wall Balls, 14/20
15 GHD Sit-ups
5 Hang Squat Cleans, 95/135
15 Wall Balls
15 GHD Sit-ups
5 Hang Squat Cleans
15 Wall Balls
15 GHD Sit-ups
5 Hang Squat Cleans
Rest 2 Mins between rnds
 

Progress Track
2 rounds for time:
15 Wall Balls, 10/14
15 Sit-ups
5 Hang Squat Cleans, 65/95
15 Wall Balls
15 Sit-ups
5 Hang Squat Cleans
15 Wall Balls
15 Sit-ups
5 Hang Squat Cleans
Rest 2 Mins between rnds

Strength/Weightlifting
Barbell Romanian Deadlift 8-8-8-8
Use the heaviest weight you can for each set
 

Comp Track
4 rounds for time:
Row, 400 m
14 Deadlifts, 185/225
6 Ring Muscle-ups
 

Progress Track
4 rounds for time:
Row, 400 m
14 Deadlifts, 125/185
6 Toe assisted Ring Muscle-ups

 'Partner Day'
28 Min AMRAP
100 KB Swings
100 KB Sumo Dead Lift High Pulls
100 KB Box Step Overs
100 Cals on the Rower
100 Cals on the Bike
*Read coaches notes carefully

 'Open Gym Day'