Strength/Weightlifting
20 Mins
1 RM Back Squat
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Comp Track
15 Min AMRAP
15 Wall Balls, 14/20
DB Walking Lunges, 2x 25/35, 50 ft
40 Double Unders
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Progress Track
15 Min AMRAP
15 Wall Balls, 10/14
DB Walking Lunges, 2x 15/20, 50 ft
75 Single Unders

Strength/Weightlifting
12 Mins
1 RM Power Snatch
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Comp Track
2 RNDs For Time
28/30 Echo Bike Calories
20 Chest-to-bar Pull-ups
18/20 Echo Bike Calories
30 Deadlifts, 125/185
8/10 Echo Bike Calories
10 Bar Muscle-ups
*Rest 5 mins between RNDs
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Progress Track
2 RNDs For Time
28/30 Echo Bike Calories
20 Jumping Or Low Chest-to-bar Pull-ups
18/20 Echo Bike Calories
30 Deadlifts, 95/135
8/10 Echo Bike Calories
10 Jumping Bar Muscle-ups
*Rest 5 mins between RNDs

Strength/Weightlifting
15 Mins
1 RM Squat Clean
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Comp Track
4 RNDs Of
4 Min AMRAP
13 Box Jumps, 20/24
11 Push-ups
9 Hang Squat Clean Thrusters, 55/75
*Rest 1 Min Between RNDs
*Pickup where you left off
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Progress Track
4 RNDs Of
4 Min AMRAP
13 Box Step Ups, 20/24
11 Push-ups
9 Hang Squat Clean Thrusters, 35/45
*Rest 1 Min Between RNDs
*Pickup where you left off

Strength/Weightlifting
12 Mins
1 RM Push Jerk
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Comp Track
10 RNDs For Time
3 Squat Snatches, 70% 1RM
5 Bar Facing Burpees
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Progress Track
10 RNDs For Time
3 Power Snatches, 70% 1RM
5 Bar Facing Burpees

Strength/Weightlifting
16 Mins
1 RM Dead Lift
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Comp Track
6 rounds for time of:
8 Shuttle Runs, 50 ft
7 Toes-to-bars
6 Sandbag Cleans, 70/100
9 Handstand Push-ups
Rest 1 min
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Progress Track
6 rounds for time of:
8 Shuttle Runs, 50 ft
7 Knee Raises
6 DB Cleans, 25/35 2x
9 Bear Handstand Push-ups
Rest 1 min

 'Partner Day'
25 Min AMRAP
200m Partner Run (run together)
20 Synchro Wall Balls
20 Alternating Dumbbell Snatches, 35/50 (Split however)
20 Box Jump Overs. 20/24 (Split however)
20 Pull-Ups (Split however)
20 Partner Deadlifts, 155/225 (1 barbell, together)

Open Gym Sundays