Strength
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep.

Metcon 
15 min Amrap
15/12 Cal. Ski
15 Front Squats (95/65)
15 HSPU

2 Rounds for Time
3 Rounds of:
100 Double-Unders
10 Sand Bag Cleans (150/100)
- Rest 5 mins -

Strength
Bench Press (Heavy Double)
12 mins to establish a 2 rep max

Metcon 
For Time (with a Partner)
150 Wall Balls (20/14)
* Partner Holds Dumbbells (70s/50s)*
100 Box Jump Overs (24/20)
*Farmer carry hold on the dumbbells *

6 Rounds for time
Every 5 mins
21/18 Cal. Row
15 Burpee Over Rower
9 Power Snatch (135/95)

Strength
5x10 Back Rack Lunges
Every 2 mins at a moderate weight

Metcon
For Time:
50/40 Cal. Assault Bike
6 rds of "Cindy"
35/25 Cal. Assault Bike
5 rds of "Cindy"
20/15 Cal. Assault Bike
4 rds of "Cindy"

25 min Time Cap

"Cindy"
1rd
5 pull ups
10 Push Ups
15 Air Squats

Strength
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.

Metcon 
10 min Amrap
200m Run
10 Bar Facing Burpees

For Time:
45 Wall Balls(30/20)
15 Burpee Box Jump Overs (48/42)*
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 Wall Balls (30/20)
* Use your hands to climb over the Box *

Strength
Bench Press (8x2 @85%)
Every 1:30

Metcon
For Time (with a Partner)
6000m Bike Erg
- Partner Holds Sand Bag (150/100)

Switch as needed, meters can not be accumulated unless sand bag is off the ground.

Every 2 mins (8 rounds)
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead (135/95)
Goal is unbroken sets

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

Metcon 
For Time:
20 SHSPU
30 Pull Ups
40 Push Ups
50/40 Cal. Ski
40 Push Ups
30 Pull Ups
20 SHSPU

22min Time Cap