AMRAP in 25 minutes
From 0:00-10:00, AMRAP of:
15 Right-Arm Dumbbell Push Presses (50/35 lb)
15 Left-Arm Dumbbell Step Back Lunges (50/35 lb)
15 Left-Arm Dumbbell Push Presses (50/35 lb)
15 Right-Arm Dumbbell Step Back Lunges (50/35 lb)
Rest 5 minutes
From 15:00-25:00, AMRAP of:
15 Right-Arm Dumbbell Push Presses (50/35 lb)
15 Left-Arm Dumbbell Step Back Lunges (50/35 lb)
15 Left-Arm Dumbbell Push Presses (50/35 lb)
15 Right-Arm Dumbbell Step Back Lunges (50/35 lb)

8 Rounds for Reps
AMRAP in 90 seconds of:
25 Weighted Squats (45/25 lb)
Max Double-Unders
Rest 30 seconds

AMRAP in 29 minutes
Every 5 minutes, perform AMRAP of:
20 Weighted Chair Step-Ups (45/35 lb)
30 V-Ups
20 Bent Over Rows (45/35 lb plate)
1 minute Rest

10 Rounds for Reps
AMRAP in 90 seconds of:
20 Alternating Leg V-Up
10 Burpees
Max Reps Jumping Split Lunges
Rest 30 seconds

4 Rounds for Reps
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

For Time
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (95/65 lb)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lb)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (185/125 lb)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (225/145 lb)
Time Cap: 15 minutes

Strength
Clean-and-Jerk (1RM C&J)
12 mins

Metcon 
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-ups (4.5'' deficit/3" deficit)
30 Front Squats (95/65 lb)

Time Cap: 20 minutes

Strength
Push Press (1RM Push Press)
12 mins

Metcon 
3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars

Time cap: 12 minutes

- Rest 5 Minutes-

3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars

Time cap: 12 minutes

Strength
Back Squat (1RM Back Squat)
12 mins

Metcon 
8min Amrap
8 Thrusters (115/85 lb)
50 Double-Unders

Strength
Deadlift (1RM Deadlift)
12 mins

Metcon 
For time:
100 alternating dumbbell snatches (50/35)
50 Cal. row
100 Bar-facing burpees

Time cap: 20 minutes