Strength
3 position snatch (5x1)
1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang

Metcon
For Time:
30-20-10
GHD's
Thrusters (95/65)

For Time:
50-35-20
GHD's
20-15-10
Shoulder to Overhead (155/105)

Metcon
For Time:
500m Row
40 Wall Balls (20/14)
1000m Row
80 Wall Balls (20/14)
500m Row
40 Wall Balls (20/14)

25 min Time Cap

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

Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser12 mins

Metcon
For Time (with a Partner)
1 Mile Sled Push (45/25)

Strength
Push Jerk (7x3)
Every 90 secs , use the same weight for all 7 sets.

Metcon
For Time:
20 Power Snatch (115/75)
1000m Bike Erg
20 Power Snatch (115/75)

Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.

9-7-5-3-1 Reps for Time
Ring Muscle Ups
Squat Snatch, 135 / 95 lb.

Metcon
For Time:
100 cal row
80 wall ball, 20 / 14 lb.
60 GHD
40 box jump over, 24" / 20"
96’ Overhead walking lunge double KB, 53 / 35 lb.

25 min Time Cap

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

Strength
Deficit Deadlifts 
(7x1 @82.5%-87.5%)
Standing on a 2" riser 

Metcon 
For Time:
40/30 Cal. Assault Bike
200m Sand Bag Carry (150/100)
40/30 Cal. Assault Bike

Strength
Push Jerk (10x1)
2 sec pause (Dip)+ 2 sec pause (catch)

Metcon
21-15-9 Reps for Time (with a Partner)
Syncro Front Squats (165/115)
Syncro Burpee Pull Up