Strength
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon
For Time:
27-21-15-9
Cal. Ski
T2B

Strength
Deadlift (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon
4 Rounds for Time
400m run
10 SandBag Clean 150/100#
- 18 min Time Cap -

Strength
Shoulder Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon 
15 min Amrap
20 Wall Ball (20/14)
20 GHD's

Strength
Front Squat (1 Rep Max)
If you Max out last week then work up to 90-95% of 1RM.

DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

For Time:
175/150 Cal. Row
Every 2 mins perform:
20/15 Push Ups

Strength
Bench Press (1 Rep Max)
10 mins

Metcon
7 Rounds for Time
11 OVHS (95/65)
11 T2B
15 min Time Cap

Strength
Deadlift (1 Rep Max)
10 mins

Metcon
For Time (in Teams of 2)
1000m Run
100 KB Swings (70/53)
1000m Run

Strength
Shoulder Press (1 Rep Max)
10 mins

Metcon
12 min Amrap
10 Front Squat (135/95)
10 Burpee over Bar
10 Pull Ups

Strength
Front Squat (1 Rep Max)
10 mins

Metcon 
For Time:
18-15-12
Power Clean (155/105)
30/24 Cal. Bike Erg

2 Rounds for Time
50 Zeus Double Unders
20 Cal. Row
50 Zeus Double Unders
20 Cal. Bike Erg
50 Zeus Double Unders
20 Cal. Ski
50 Zeus Double Unders

- rest 3 mins b/t rds -