Metcon 
Teams of 2
60-40-20 Reps for Time
Bench Press (155/105)
Power Clean (155/105)

Strength
Power Clean (1 Rep Max)

2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint

Metcon 
20 min Amrap (with a Partner)
Partner 1 :
400m Run
Partner 2:
Amrap
6 Power Snatch (135/95)
12 OVHS (135/95)
18 T2B

Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B.

Strength
5x10
Dumbbell Bench Single Arm 
Bent Over Row , Single Arm Dumbbell

Strength
Deadlift (1 Rep Max)
10 mins

Metcon 
15 min Amrap
30 Yard Sled Push (3x45/2x45)
10-15-20-25-30. . .
Pull Ups

Strength
Split Jerk (1 Rep Max)
10 mins

Metcon 
For Time:
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings (70/53)
Goblet Squats (70/53)

Every time you break perform 10 Burpees over Kettlebell.

Metcon
3 Rounds for Time
30 GHD's
10 Squat Cleans (185/125)

Strength
Squat Clean (1 Rep Max)

21-15-9-9-15-21 Reps for Time
Deadlift, 225#
Burpee

Metcon 
17 min Amrap
200m Run
10 Wall Balls (20/14)
* Add 5 reps of wall balls every round

Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm, Alternate arms each rep.

Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell

Strength
Deficit Deadlifts (5x3 @80%)
Standing on a 2" riser, every 2 mins

Metcon 
75-50-25 for Time (with a Partner)
Strict Pull Ups
Strict HSPU
Push Ups
Split reps as needed

Strength
Split Jerk (5x 3 FS+1 Jerk)

5 sets
3 Front Squats + 1 Split Jerk
(Moderate Weight)

Metcon 
For Time:
50-40-30-20-10
Air Squats
100ft Lunge walk after each set