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

21-15-9 Reps for Time
DB Bench Press (50/35)
Cal. Ski
- rest 5 mins -

6 Rounds for Time
21/15 calorie Bike Erg
15 GHD Sit-Ups
9 Deadlifts (275/185 lb)
Accessory Work
400m Overhead Dumbbell Carry
* Choose a comfortable weight that both arms can support lockout *

For Time (with a Partner)
10 Rounds (each)
3 Sand Bag Cleans (150/100 lb)
100 foot Sand Bag Carry (150/100 lb)
- rest 1:1 -

For Time
1,000 meter Row
50 Air Squats
800 meter Row
40 Air Squats
600 meter Row
30 Air Squats
400 meter Row
20 Air Squats
200 meter Row
10 Air Squats
Accessory
5 sets
1 min Dead Hang
1 min Plank (elbows)

7 Rounds for Time
Every 3:00 (7 sets)
20/15 Cal. Assault Bike (Sprint!!!)
3 Power Snatches (165/115)
* Goal is Sub 1:00
* Time Cap each set 2:00

For Time
30 Burpee Bar Muscle-Ups

For Time (in teams of 3)
6,000 meter Row
300 Kettlebell Swings (1.5/1 pood)