Strength
Power Clean + Front Squat (5 x 2PC+3FS)

5 sets
2 Power Cleans + 3 Front Squats

Metcon
3 rounds of time of:
15 Deadlifts (225/155)
35 Overhead squats (75/55)
90 Double-unders

Time cap: 15 minutes

3 rounds
100’ Overhead Walking Lunge 95/65
3 Rope Climb
Rest 5:00
3 rounds
100’ Front Rack Walking Lunge 115/75
3 Rope Climb

Gymnastics
10 min Practice:
Muscle Ups

Metcon
17 min Amrap (with a Partner)
30 Yard Sled Push (4x45/3x45)
15 T2B

Gymnastics
10 min Practice:
Rope Climbs

Metcon 
For Time:
100 Double-Unders
21 Squat Cleans (135/95)
100 Double-Unders
15 Squat Cleans (135/95)
100 Double-Unders
9 Squat Cleans (135/95)

Gymnastics
10 min Practice:
HSPU

Metcon
5 Rounds for Time
21 Cal. Row
15 Power Snatch (75/55)

Gymnastics
10 min Practice:
Pull Ups

Metcon
For Time:
6000m/5000m Bike Erg
4000m/3500m Row
2000m/1500m Ski
* 35 min Time Cap *

3 Rounds for Time
10 Thruster (165/110)
10 Muscle Up
10 Power Snatch (165/110)
10 Muscle Up
Rest 3:00 b/t

Strength
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon
For Time:
27-21-15-9
Cal. Ski
T2B

Strength
Deadlift (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon
4 Rounds for Time
400m run
10 SandBag Clean 150/100#
- 18 min Time Cap -

Strength
Shoulder Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon 
15 min Amrap
20 Wall Ball (20/14)
20 GHD's