Strength/Weightlifting
Box Back Squat 5-5-5-5
Use the heaviest weight you can for each set
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Comp Track
14 Min AMRAP
8 Squat Snatches, 65/95
8 Shuttle Runs, 50 ft
8 Toes-to-bars
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Progress Track
14 Min AMRAP
8 Squat Snatches, 35/45
8 Shuttle Runs, 50 ft
8 Leg Raises

Strength/Weightlifting
Squat Clean & Jerk
3-3-2-2-1-1 (Increase weight each set)
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Comp Track
10 rounds for time of:
6 Thrusters, 65/95
8/10 Echo Bike Calories
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Progress Track
10 rounds for time of:
6 Thrusters, 45/65
8/10 Echo Bike Calories

Strength/Weightlifting
Bench Press
5-5-4-4-3-3-2-2-1-1
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Comp Track
For time:
Dumbbell Overhead Walking Lunge, 1x, 35/50, 150 ft
50 Alternating Dumbbell Snatches
50 Box Jump Overs, 20/24
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Progress Track
For time:
Dumbbell Walking Lunge, 1x, 25/35, 150 ft
50 Alternating Dumbbell Snatches
50 Box Step Overs, 20/24

Skills
Ring Muscle Up Work - 12 Mins
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Comp Track
15 Min AMRAP
3 Wall Walks
10 Dumbbell Burpee Deadlifts, 2x, 35/50
15 Pull-ups
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Progress Track
15 Min AMRAP
3 Wall Walks Scaled
10 Dumbbell Burpee Deadlifts, 2x, 25/35
15 Jumping Pull-ups

Comp Track
5 rounds for time of:
100 Double Unders
Row, 1000 m
27/30 Echo Bike Calories
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Progress Track
5 rounds for time of:
200 Single Unders
Row, 1000 m
27/30 Echo Bike Calories

 'Partner Day'
30 Min Clock
Buy In - 400 M Run Together
AMRAP reaminder of time
20 Burpee Box Step Ups
30 DB Box Step Overs, 35/50
40 Wall Balls
50 DB Snatches
*End of each rnd, 200 M Run Together

Open Gym Sunday