For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)

Metcon 
5 min Amrap
Max Distance Sled Push (45/25)

- Rest 5 Minutes-

Metcon 
5 min Amrap
Max Cal. Standing Bike Erg

Strength
3 position Squat Snatch (Heavy Single)
Full+Hang+High Hang
12 mins

Metcon 
5 Rounds for Time
500m Row
25 GHD's

* 18 min Time Cap *

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)