Strength
Deadlift (5x3 @75%)
Every 90 secs

Metcon 
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00

2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00

2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)

7 min Time Cap (each)

Strength
Shoulder Press (5x3 @75%)
Every 90 secs

Metcon
AMRAP 8:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 4 mins -

AMRAP 6:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 3 minutes -

AMRAP 4:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar

Strength
Front Squat (5x3 @75%)
Every 90 secs

Metcon
For Time
50 GHD Sit Up
50 HSPU
50 Toes to Bar

Rest 5:00

50 Toes to Bar
50 HSPU
50 GHD Sit Up

12 min Time Cap (each)

For Time (with a Partner)
200 Cal. Assault Bike
200 Syncro Air Squats

Strength
Bench Press (5x5 @70%)
Every 2 mins

Metcon
For Time
3 rounds
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)
rest 3:00

3 rounds
24 Push Press 95/65
24 Step Back Lunge Steps
rest 3:00

3 rounds
18 Push Press 115/75
18 Step Back Lunge Steps

7 min Time Cap (each)

Strength
Deadlift (5x5 @70%)
Every 2 mins

Metcon 
3 Rounds for time
200m run
15 toes to bar
200m run
15 toes to bar
200m run
15 toes to bar
200m run

Rest 3:00 b/t sets

Strength
Shoulder Press (5x5 @70%)
Every 2 mins

Metcon 
6 sets for Time
15 Cal Assault Bike
12 Lateral Burpee over Bar
9 Clean and Jerk

Set 1/2-135 rest :90 b/t
Set 3/4-155 rest 2:00 b/t
Set 5/6-185 rest 2:30 b/t

Strength
Front Squat (5x5 @70%)
Every 2 mins

Metcon 
4 Rounds for Time
20/15 cal ski
20 GHD Sit Up
20/15 Deficit Push Ups (4in/2in)
20 min Time Cap

Strength
Bench Press (5 RM)
10 mins

Metcon
2 Rounds for time
21-15-9
Power Snatch 115/75
Lateral Burpee over Bar

rest 3:00

9-15-21
Lateral Burpee over bar
Power Snatch 115/75
7 min Time Cap (each)

Strength
Deadlift (5 RM)
10 mins

Metcon
Teams of 2 for Time
3rds
2000m Ski
- Switch every 200m -
* Rest 2 mins b/t rds *