Strength/Weightlifting
Bench Press - 10x 2 
Increasing each set
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Comp Track
For time:
14 Shuttle Runs, 50 ft
14 Single Arm Dumbbell Clean & Jerks, 35/50
6 Muscle-ups
11 Shuttle Runs, 50 ft
11 Single Arm Dumbbell Clean & Jerks
6 Muscle-ups
8 Shuttle Runs, 50 ft
8 Single Arm Dumbbell Clean & Jerks
6 Muscle-ups
5 Shuttle Runs, 50 ft
5 Single Arm Dumbbell Clean & Jerks
6 Ring Muscle-ups
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Progress Track
Single Arm Dumbbell Clean & Jerks, 20/35
Muscle-ups --> Jumping Low Barbell

Strength/Weightlifting
5x 1 - Squat Clean + Jerk + Hang Squat Clean + Jerk
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Comp Track
3 rounds for time of:
26/30 Row Calories
15 Back Squats, 125/185
30 Pull-ups
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Progress Track
3 rounds for time of:
26/30 Row Calories
15 Back Squats, 95/125
30 Jumping Pull-ups

Strength/Weightlifting
4 rounds, 1 min each, for max reps of:
8 Row Calories
max reps in remaining time Power Snatches, 65% 1RM
Rest 1 min
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Comp Track
3 RNDs for Time:
14 Burpee-to-Target, 6 ins
14 Single Arm Kettlebell Hang Snatches, 36/52
7 Burpee-to-Target
Kettlebell Walking Lunge, 50 ft
Rest 1 min between each round
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Progress Track
3 RNDs for Time:
14 Burpees
14 Single Arm Kettlebell Hang Snatches, Moderate
7 Burpees
Kettlebell Walking Lunge, 50 ft
Rest 1 min between each round

Comp Track
40 Min EMOM
Min 1 - Max Bike Cals (45 Sec)
Min 2 - 8 T2B
Min 3 - Max Row Cals (45 Sec)
Min 4 - 10 DB Hang Clean n Jerks, 35/50
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Progress Track
40 Min EMOM
Min 1 - Max Bike Cals (45 Sec)
Min 2 - 8 Knees to Elbows
Min 3 - Max Row Cals (45 Sec)
Min 4 - 10 DB Hang Clean n Jerks, 20/35

Strength/Weightlifting
4 RNDs for Time
8 Power Cleans, 70% 1 RM
Rest 1:00 between each round
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Comp Track
3 RNDs for Time (**Weight Vest**)
Run, 800 m
30 Wall Balls, 14/20
20 Box Get Overs, 40/48
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Progress Track
3 RNDs for Time
Run, 600 m
30 Wall Balls, 10/14
20 Box Get Overs, 24/30

 'Partner Day'
27 Min Clock - AMRAP
Split However
34 Alt DB Snatches
24 DB Box Step Overs
14 Burpee Box Jump Overs
24 DB Alt Devils Press
34 DB Squats
*Resting Partner Holds A DB

 'Open Gym Day'