Metcon
For Time:
100 cal row
80 wall ball, 20 / 14 lb.
60 GHD
40 box jump over, 24" / 20"
96’ Overhead walking lunge double KB, 53 / 35 lb.

25 min Time Cap

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

Strength
Deficit Deadlifts 
(7x1 @82.5%-87.5%)
Standing on a 2" riser 

Metcon 
For Time:
40/30 Cal. Assault Bike
200m Sand Bag Carry (150/100)
40/30 Cal. Assault Bike

Strength
Push Jerk (10x1)
2 sec pause (Dip)+ 2 sec pause (catch)

Metcon
21-15-9 Reps for Time (with a Partner)
Syncro Front Squats (165/115)
Syncro Burpee Pull Up

Strength
5 sets
1 Squat Clean + Hang Squat Clean + High Hang Squat Clean

Metcon 
For Time:
1500m Bike Erg
15 Sand Bag Cleans (150/100)
1500m Bike Erg
12 Sand Bag Cleans (150/100)
1500m Bike Erg
9 Sand Bag Cleans (150/100)

20 min Time Cap

For Time
10-1 reps of:
Sand Bag Cleans (150/100)
1 Rope Climb after each round

Metcon
For Time:
30 Clean and Jerks (135/95)
* Every time the bar is dropped perform 100 Double Unders *

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

Strength
Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%)
Standing on a 2" riser

Time Cap: 12 mins

Metcon
5 Rounds for time (with a Partner)
5 rds (Each)
21/15 Cal. AB
12 Bar Facing Burpees

* 1:1 Record each round

Strength
Push Jerk (6x 2 Push Press + 1 Push Jerk)
10 mins.

Metcon (Weight)
Every min (12 mins)
15 Wall Balls
* Choose a weight you can maintain 15 unbroken reps *

Strength
5 sets
2 Power Snatch + 3 OVHS

Metcon
3 Rounds for Time
1000m Bike Erg
30 T2B

- Then -

3 rounds
500 Row
30 HSPU

25 min Time Cap (no rest b/t workouts)

For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads (135/95)
Then, 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (185/125)
Time cap: 15 minutes