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

Metcon
3 Rounds for Time
21 T2B
15 Burpee to Bar
9 Thrusters (135/95)

Strength
Squat Clean and Jerk (5x1)

5 sets
2 Squat Cleans + 1 Jerk
* Work up to a moderate weight *

Metcon 
For Time:
100/80 Cal. Row
1000m Run (Assault Runner)

7 Rounds for Time
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

Strength
Bench Press (5x5)
Every 2 mins, Add weight each set

Metcon (Weight)
12 min Amrap
500m Bike Erg
30 Yard Sled Push (45/25)

*Every round add 1 plate
Men - 45lb plate Women - 25lb

10 Rounds for Time
Every 3 mins (10 rds)
12 Power Snatch (95/65)
12 Bar Facing Burpees
*Record each rd*

Front Squat (5x5)
Every 2 mins, add weight each set

Metcon 
2 Rounds for Time
400m run
60 Wall Ball (20/14)
400m run
40 Pull Ups

Strength
Power Clean (5x5)
Add weight each set. Touch and Go!

Metcon 
For Time:
500m Row
400m Ski
30/24 Cal. Assault Bike
400m Ski
500m Row

20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#

For Time:
90 Yard Sled Push (2x45/1x45)
60 Shoulder to Overhead (95/65)
30 Burpee Pull Ups (6in/4in)
60 Shoulder to Overhead (95/65)
90 Yard Sled Push (2x45/1x45)

For Time (with a Partner)
6 rds (each)
21 Wall Balls (20/14)
15 T2B
3 Squat Snatch (185/125)
* You Go, I Go *