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)

Strength
Snatches (10x3 (70%))
Every 1:15 (not touch and go)

Metcon (AMRAP - Rounds and Reps)
12 min Amrap
12 Burpees to Bar
Toes-to-Bars
5-10-15-20-25. . . .

Strength 
Deadlift (2x2 @100%)
Shoulder Press (2x2 @100%)

Metcon (8 Rounds for time)
8 rds
500/400m Run
- rest 45 secs b/t rds -

For Time (with a Partner)
1 mile Run (together)
150 Burpee Pull-Ups (split)
1 mile Run (together)

Strength
Deadlifts (3x3 @95%)
Shoulder Presses (3x3 @95%)

Metcon 
For Time
3 Rounds of:
25 Push-Ups
50 Ring Rows

- Into -

3 Rounds of:
25 yard Front Rack Lunge(50s/35s)
50 Air Squats

20 min Time Cap

Strength
Hang Power Snatches (Heavy 2)
12 mins

Metcon 
AMRAP in 18 minutes
60 Double-Unders
250 meter Row
20 Wall Ball Shots (20/14 lb)