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

Metcon
12 min Amrap
60 Double-Unders
15 Toes-to-Bars
15 Dumbbell Squats (50s/35s)

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

Metcon
For Time:
250m Row
15 Clean and Jerks (135/95)
250m Row
12 Clean and Jerks
250m  Row
9 Clean and Jerks
250m Row

Barraza
18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups

Strength
Bench Press (5x5 @77.5%)
Every 2 mins

Metcon
4 rounds for Reps
2 mins Max Cal. Bike
2 mins Max KB Swings (1.5/1)
- rest 1 min -

Strength
Deadlift (5x5 @77.5%)
Every 2 mins

Metcon
For Time
10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)
Rest 5:00
10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up

Strength
Shoulder Press (5x5 @77.5%)
Every 2 mins

Metcon
3 Rounds for Time (1:2)
8 Squat Clean (185/125)
6 Squat Clean (205/135)
4 Squat Clean (225/145)
2 Squat Clean (245/155)
*if possible do in 3 person groups
*other two people switch weights out while 1 person does entire ladder

Strength
Front Squat (5x5 @77.5%)
Every 2 mins

Metcon
3 rounds for time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike
- 5 min Time Cap -
- rest 3 mins after each round -

Tommy V
For Time
21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'

Strength
Bench Press (5x1 @82.5%)
Every 1:15

Metcon 
For Time (with a Partner)
2000m Row
50 Squat Cleans (205/135)

Strength
Deadlift (5x1 @82.5%)
Every 2 mins

Metcon
4 Rounds for Time
25 Push Press (75/55)
15 Bar Facing Burpee
25 GHD Sit Up