Strength
Bench Press (1RM)

Metcon 
For Time:
1000m Row
50 Burpee Over Rower
1000m Row

Strength
Front Squat (1RM Max)

Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *

For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)

Metcon 
3 Rounds for Time
500m Run
30 KB Swings (1.5/1)
30 GHD's

Strength
Hang Power Snatch (1 Rep Max)
12 Mins

Metcon (3 Rounds for time)
Teams of 2
@ 8:00
100/80Cal. Row
30 Syncro Bar Facing Burpees
@ 16:00
100/80 Cal. Ski
30 Syncro BFB
@24:00
100/80Cal. Assault Bike
30 Syncro BFB

* 7 min Time Cap each workout, Split calories up as needed*

Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)

Metcon 
For Time:
50 Yd Sled Push (3x45/2x45)
50 Slam Balls (50/30)
50 Yd Sled Push
35 Slam Balls
50 Yd Sled Push
20 Slam Balls

Strength
Squat Clean (1 Rep Max)
12 mins

Metcon (2 Rounds for reps)
5 min Amrap
Max Cal. Assault Bike
- into -
10 min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-Ups
9 Front Squats, 185#

Strength
Power Clean (10x3 (70%))
Every 1:15 ....Touch and Go

Metcon 
3 Rounds for Time
1000m Bike Erg
50 Hang DB Clean and Jerk (50/35)
* Alternate each rep *

Strength
Front Squat (2x2 @100%)
Bench Press (2x2 @100%)

Metcon 
For Time:
50/40 Cal. Assault Bike
100 Wall Balls (20/14)