Metcon 
4 Rounds for Time
25 Dumbbell Push Press (50/35)
100ft DB Lunge Walk (50/35)

Strength
Dumbbell Bench (5x10)
 -Single Arm , Alternate arms each rep.
Bent Over Row (5x10)
-Single Arm , Alternate arms each rep

Strength
Deadlift (1 Rep Max)
Double overhand grip

Metcon
15 min Amrap
50 Double Unders
15 T2B
10 Burpee to Bar

Strength
Push Jerk (1 Rep Max)
10 mins

Metcon
For Time:
30 Thrusters (95/65)
30 Cal. Row
20 Thrusters (115/80)
20 Cal. Row
10 Thrusters (135/95)
10 Cal. Row

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