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

Metcon 
For Time:
50 Wall Balls (20/14)
25 Burpee Pull Ups
50 Wall Balls (20/14)

*15 min Time Cap *

AMRAP (with a Partner) in 31 minutes
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#

For Time (in teams of 3)
5 rds each
21/15 Cal. Standing Bike Erg
9 Burpee Box Get Overs (48/42)
- Then -
3000m Ski Erg

5 Rounds for Time
100ft Lunge Walk
30/24 Cal. Row

AMRAP in 23 minutes
10 min Amrap
50 Double Unders
10 Burpee Pull Ups
Rest 3 minutes
10 min Amrap
15 GHD's
10 D-Ball Slams (50/30)

For Time:
1000m Run
10 Squat Cleans (225/155)
800m Run
8 Squat Cleans
600m Run
6 Squat Cleans
400m Run
4 Squat Cleans
200m Run
2 Squat Cleans

For Time:
300m Yoke Carry (empty)
600m Sled Push (empty)

Strength
Bench Press (Heavy Single)
12 mins to establish a 1 rep max

Metcon 
For Time (with a Partner)
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike

10 Rounds for time
Every 2 mins (10 rds)
35 Double Unders
9 Thrusters (95/65)

Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight

Metcon 
6 Rounds for Time
1000m Bike Erg
50 yard Sand Bag Carry (150/100)