Metcon 
For Time (with a Partner)
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)

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

Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell

Strength
Deficit Deadlifts 
6x4 @77.5%
Standing on a 2" riser12 mins

Metcon 
15 min Amrap
12 Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Push Ups

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

Metcon
For Time:
50/40 Cal. Assault Bike
50 Burpee Pull Ups

Strength
3 position snatch (5x1)
1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang

Metcon
For Time:
30-20-10
GHD's
Thrusters (95/65)

For Time:
50-35-20
GHD's
20-15-10
Shoulder to Overhead (155/105)

Metcon
For Time:
500m Row
40 Wall Balls (20/14)
1000m Row
80 Wall Balls (20/14)
500m Row
40 Wall Balls (20/14)

25 min Time Cap

Strength
Dumbbell Bench (5x10)
5 sets of 10 repsSingle Arm , Alternate arms each rep.

Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser12 mins

Metcon
For Time (with a Partner)
1 Mile Sled Push (45/25)

Strength
Push Jerk (7x3)
Every 90 secs , use the same weight for all 7 sets.

Metcon
For Time:
20 Power Snatch (115/75)
1000m Bike Erg
20 Power Snatch (115/75)

Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.

9-7-5-3-1 Reps for Time
Ring Muscle Ups
Squat Snatch, 135 / 95 lb.