Strength/Weightlifting
Back Squat 2x3 at 75% 1RM
Back Squat 2x2 at 85% 1RM
Back Squat 2x1 at 90% 1RM
 

Comp Track
For time:
30 Echo Bike Calories
-- then --
15 Bar Muscle-ups
30 Alternating Dumbbell Snatches, 35/50
12 Bar Muscle-ups
24 Alternating Dumbbell Snatches
9 Bar Muscle-ups
16 Alternating Dumbbell Snatches
6 Bar Muscle-ups
12 Alternating Dumbbell Snatches
3 Bar Muscle-ups
6 Alternating Dumbbell Snatches
-- then --
30 Echo Bike Calories
 

Progress Track
Bar Muscle-ups --> Jumping BMUs OR Low Bar MUs
Alternating Dumbbell Snatches, 20/35

Strength/Weightlifting
Bench Press 2x3 at 75% 1RM
Bench Press 2x2 at 85% 1RM
Bench Press 1x1 at 1RM
 

Comp Track
4 rounds for time of:
Row, 400 m
40 Double Unders
Run, 400 m
Rest 1 min
 

Progress Track
4 rounds for time of:
Row, 400 m
80 Single Unders
Run, 400 m
Rest 1 min

Strength/Weightlifting
For time:
30 Power Cleans, 95/135
 

Comp Track
For time:
50 Dumbbell Hang Walking Lunges, 35/50
30 Handstand Push-ups
40 Dumbbell Front Rack Walking Lunges
20 Handstand Push-ups
30 Dumbbell Overhead Walking Lunges
10 Handstand Push-ups
 

Progress Track
For time:
50 Dumbbell Hang Walking Lunges, 20/35
30 Hand ReleasePush-ups
40 Dumbbell Front Rack Walking Lunges
20 Hand Release Push-ups
30 Dumbbell Overhead Walking Lunges
10 Hand Release Push-ups

Strength/Weightlifting
12 Mins
Work up to 1 RM for the day:
Power Snatch
 

Comp Track
3 rounds (18 Mins Total)
Min 1 - Line Facing Burpees
Min 2 - Sandbag Clean, 75/100
Min 3 - Toes-to-bar
Min 4 - Wall Walk
Min 5 - Echo Bike Calorie
Min 6 - Rest
 

Progress Track
3 rounds (18 Mins Total)
Min 1 - Burpees
Min 2 - Power Cleans, 65/95
Min 3 - Knee Raises
Min 4 - Wall Walk (Scaled height)
Min 5 - Echo Bike Calorie
Min 6 - Rest

Strength/Weightlifting
Front Squat 1x8 at 75% 1RM
Front Squat 1x5 at 80% 1RM
Front Squat 1x3 at 85% 1RM
 

Comp Track
For time:
60 GHD Sit-ups
6 Rope Climbs
30 Alternating Single Leg Squats
50 GHD Sit-ups
5 Rope Climbs
20 Alternating Single Leg Squats
40 GHD Sit-ups
4 Rope Climbs
10 Alternating Single Leg Squats
30 GHD Sit-ups
3 Rope Climbs
5 Alternating Single Leg Squats
 

Progress Track
For time:
60 Sit-ups
6 Rope Raise/Lowers
30 Single leg to a bench
50 Sit-ups
5 Rope Raise/Lowers
20 Single leg to a bench
40 Sit-ups
4 Rope Raise/Lowers
10 Single leg to a bench
30 Sit-ups
3 Rope Raise/Lowers
5 Single leg to a bench

 'Partner Day'
For Time (30 Min Cap)
Partner A - 5000 M Row
Partner B:
30 RNDs Of:
5 Wall Balls
4 P.Clean & Jerks, 65/95
3 Burpees Over Barbell
*Partners can decide when they switch
*Once the 30 RNDs is done the partners work to finish the 5000 M

 'Open Gym Day'