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

Metcon
20 min Amrap
30/20 Cal. Standing Bike
30 Push Ups

Strength
Front Squat (5x1 @82.5%)
Every 1:15

Metcon 
4 Rounds for time
63 Double-Under
21/18 Cal Ski
7 Power Snatch (135/95)
* 3 min time cap per round *

Randy
For Time:
75 Power Snatches, 75#

Strength
Bench Press (5x3 @77.5%)
Every 1:30

Metcon
For Time (with a Partner)
100-80-60-40-20
Cal. Assault Bike
GHD’s

Strength
Deadlift (5x3 @77.5%)
Every 2 mins

"Cindy"
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats

Strength
Shoulder Press ([email protected]%)
Every 1:30

Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)

Strength:
Front Squat (5x3 @77.5%)
Every 1:30

Metcon
For Time:
12-9-6-6-9-12
Power Clean (155/105)
30 Yard Sled Push (4x45/3x45)

"Nancy"
5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

Strength
Bench Press (5x5 @75%)
Every 2 mins

Metcon 
Every min for 12 minutes
200m/175m Row

Strength
Deadlift (5x5 @75%)
Every 2 mins

Metcon 
For Time
4 sets
25/20 Cal Ski
10 Squat Clean

- Rest 3:00 b/t -
- 5 min time cap per round -

Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145