Strength
Shoulder Press (3x10 @70%)
Every 2:30

Metcon
For Time:
27-21-15-9
Cal. Assault Bike
Burpee Box Jump Overs (24/20)

Strength
Front Squat (3x10 @70%)
Every 2:30

Metcon
For Time:
50-35-20
Wall Balls (20/14)
10-8-6
Bar Muscle Up

7 Rounds for time:
Run 400m
29 Back Squats, 135#

Strength
Bench Press (5x1 @85%)
Every 1:45

Metcon 
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski

* 20 min Time Cap *

Strength
Deadlift (5x1 @85%)
Every 1:15

Metcon 
For Time
"Amanda"
9-7-5
Muscle Up
Squat Snatch (135/95)
Then,
Work to Heavy Squat Snatch with remaining time

Time Cap: 15 minutes

Strength
Shoulder Press (5x1 @85%)
Every 1:15

Metcon
4 Rounds for Time
30/24 Cal. Row
20 Push Press (95/65)

Strength
Front Squat (5x1 @85%)
Every 1:15

Metcon 
2 Rounds for time
24-21-18
Overhead Squats (95/65)
Toes-to-Bars

- rest 3 mins -

24-21-18
Burpee Over Bar
GHD's

- 8 min Time Cap per set -

Hidalgo
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

Strength
Bench Press (5x3 @80%)
Every 1:45

Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20  Pull Ups
30/20 Cal. Bike erg

Strength
Deadlift (5x3 @80%)
Every 1:45

Metcon 
6 Rounds for time
Teams of 2 (6 rds each)
15/12 Cal.  Assault Bike
30 Yard Sled Push (4x45/3x45)