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

Strength
Squat Clean and Jerk (10x1@80% - 87.5%)
Add weight or stay the same. Stay within the 80-87% range
15 mins

Metcon
10 min Amrap
20/15 Cal. Assault Bike
25 Air Squats

3 Rounds for Time
8oom Run
7 Rope Climbs
28 Push-Ups

Strength
Bench Press (9x3 @82.5%)
Every 1:15

Metcon 
For Time (with a Partner)
200/170 Cal. Row
100 Burpee Box Jump Overs (24/20)
40 Sand Bag Cleans (150/100)

6 Rounds for time
Every 5 mins
30 Wall Balls (20/14)
20/15 Cal. Ski
10 Burpee Pull Ups

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

Metcon
12 min Amrap
12 HSPU
12 DB Snatches (70/50)

Strength
Squat Clean and Jerk (3x1 @ 85%)

4 sets
1 SC + 1 Jerk @77.5%
1 SC + 1 Jerk @82.5%
1 SC + 1 Jerk @87.5%
* Every 3 mins complete 1 set *

Metcon
4 Rounds for Time
100 Double Unders
25 T2B
*15 min Time Cap*

3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats