Strength
Snatch (Heavy 3)
12 mins (Singles)

Isabel 
For Time
30 Snatches, 135# / 95#

Strength
Front Squat (6x6 @80%)
Bench Press (6x6 @80%)

Fran 
21-15-9 Reps for Time
Thrusters, 95# / 65# 
Pull-ups

For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Time cap: 20 minutes

Strength
Front Squat (6x5 @80%)
Bench Press (6x5 @80%)

Metcon 
For Time:
2000m/1750m Ski
- Every 2 mins 20/15 Push Ups

* Start with 20/15 Push Ups 
*16 min Time Cap

Strength
Hang Power Snatch (Heavy 4)
12 mins

Metcon 
For Time:
80 Yard Sled Push (2x45/1x45)
80 T2B
80 Wall Ball (30/20)
80 Yard Sled Push (2x45/1x45)

- 25 min Time Cap -

Strength
Deadlift (6x5 @80%)
Shoulder Press (6x5 @80%)

Metcon 
10 Rounds for Time
Every 2 mins
15 Burpee Box Jump Overs (24/20)

Strength
Squat Clean (Heavy 3 rep)
12 mins ..... Touch and Go

Metcon 
4 Rounds for Time
600m/500m Row
400m Run

For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes

Strength
Hang Power Clean (Heavy 4 Rep)
12 mins

Metcon
For Time (with a Partner)
Round 1
30/24 Cal. Bike Erg
30 HSPU
30 T2B

Round 2
25/20 Cal. Bike Erg
25 HSPU
25 T2B

Round 3
20/15 Cal. Bike Erg
20 HSPU
20 T2B

Strength
Deadlift (6x4 @80%)
Shoulder Press (6x4 @80%)

Metcon 
16 min Amrap
400m Run
8 Sang Bag Cleans (150/100)
8 Sand Bag Squats (150/100)