Strength
Front Squats (3x3 @95%)
Bench Presses (3x3 @95%)

Metcon
For Time
21-15-9 calories of:
Ski

42-30-18 reps of:
Toes-to-Bars

Strength
Hang Power Clean (Heavy Single)
12 mins

Metcon 
2 Rounds for Time
1000m Bike Erg
15 Burpee Box Jump Overs
9 Sand Bag cleans (150/100)

For Time
10 Rope Climbs
100ft Handstand Walk
8 Rope Climbs
100ft HSW
6 Rope Climbs
100ft HSW
4 Rope Climbs
100ft HSW
2 Rope Climbs
100ft HSW

Strength
Hang Power Clean (Heavy 2 rep)
12 mins

Metcon 
For Time (with a Partner)
100 Cal. Assault Bike
75 Syncro Pull-Ups
50 Thrusters (135/95)

Strength
Front Squat (4x4 @90%)
Bench Press (4x4 @90%)

Metcon 
4 Rounds for time
Every 5 mins
25/20 Cal. Row
20 Lateral Burpee over Rower

Strength
Snatch (Heavy 2)
12 mins

Metcon 
For Time:
500 meter Run
50 Toes-to-Bars
500 meter Run
50 Handstand Push-Ups
500 meter Run
50 Toes-to-Bars

20 min Time Cap

Strength
Deadlift (4x4 @90%)
Shoulder Press (4x4 @90%)

Metcon 
3 Rounds for Time
1000m Bike Erg
100ft DB Lunge (50/35)
100 Double Unders

16min Time Cap

3 Rounds for calories (in teams of 3)
10 Mins Amrap
Max Cal. Row
- into -
10 min Amrap
Max Cal. Ski
- into -
10 min Amrap
Max Cal. Assault Bike

Strength
Deadlift (5x5 @85%)
Shoulder Press (5x5 @85%)

Helen 
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Strength
Hang Power Snatch (Heavy 3)
12 mins

Annie 
50-40-30-20-10 Reps for Time
Double-unders 
Sit-ups