Strength
Power Snatch (5 reps Every min (5 mins))
Light Weight (touch and go)
- Rest 1 min-

Power Snatch (3 reps Every min (5 mins))
Moderate Weight (touch and go)
-Rest 1 min-

Power Snatch (1 reps Every 30 secs (5 mins))
Heavy Weight
-Rest 1 min-

Power Snatch (5 reps Every min (5 mins))
Light Weight (same weight you started with)

Metcon
For Time
Max Effort 1-Mile Run

5 Rounds for Time
400m Run
30 Push Ups

Metcon
For Time:
21 Power Snatch (95/65)
1500m Bike Erg
42 OVHS (95/65)
1500m Bike Erg
63 Deadlifts (95/65)
1500m Bike Erg

Strength
Alternating Single Arm Dumbbell Bench 
Alternating Single Arm Dumbbell Bent Over Row 

Strength
Deficit Deadlifts (7x3 @82.5%)
Standing on a 2" riser12 mins

Metcon
For Time (with a Partner)
80 Cal. Assault Bike
120 Wall Balls (20/14)
60 Cal. AB
100 Wall Balls
40 Cal. AB
80 Wall Balls

Strength
Split Jerk (1x1)
12 mins of practice, work on footwork.

Metcon
12min Amrap
1000m/750m Ski Erg
30 Burpee to Bar (6in)
Max T2B

Strength/Metcon
Power Clean (5 reps Every min (5 mins))
Light Weight (touch and go)
Rest 1 min

Power Clean (3 reps Every min (5 mins))
Moderate Weight (touch and go)
Rest 1 min

Power Clean (1 reps Every 30 secs (5 mins))
Heavy Weight
Rest 1 min

Power Clean (5 reps Every min (5 mins))
Light Weight (same weight you started with)

Metcon 
For Time
2000m Max Effort Bike Erg

3 Rounds for Time
10 Bar Muscle Up
50 Air Squat
100 Double Unders

Metcon 
For Time (with a Partner)
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)

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 
6x4 @77.5%
Standing on a 2" riser12 mins

Metcon 
15 min Amrap
12 Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Push Ups

Strength
Split Jerk (1x1)
12 mins of practice, work on footwork.

Metcon
For Time:
50/40 Cal. Assault Bike
50 Burpee Pull Ups