Metcon 
5 Rounds for Time
20 Sand Ball Slams (50/30)
120 yard Shuttle Sprint* 
*Shuttle Sprint:
40 yards out/40 yards back
20 yards out/20 yards back
= 120 yards

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

Strength
Deficit Deadlifts (8x2 @87.5%)
Standing on a 2" riser12 mins

Metcon 
10 min Amrap
200/175m Row
20/15 Push Ups

-Rest 3 minutes-

10 min Amrap
20/15 Cal. Assault Bike
20 GHD's

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

Metcon 
For Time:
40 Wall Ball (20/14)
20 Burpee Pull Ups
30 Wall Ball
15 Burpee Pull Ups
20 Wall Ball
10 Burpee Pull Ups
10 Wall Ball
5 Burpee Pull Ups

20 min Time Cap

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