Strength
Shoulder Press (5 RM)
10 mins

Metcon
3 sets
AMRAP 5
10 Step Back Lunge Steps (back rack)
10 Hang Power Clean 115/75#
rest 1:00 b/t

Strength
Front Squat (5 RM)
10 mins

Metcon
For Time:
75/60 Cal Standing Bike
50 GHD Sit Up
25 Bar Muscle Up (burpee pull up)
50 GHD Sit Up
75/60 cal Standing Bike

20 min Time Cap

Strength
Bench Press (3 RM)
10 mins

Metcon 
Teams of 2 (1:1)
10 rds for time
1000m Bike Erg

Strength
Deadlift (3 RM)
10 mins

Metcon
15 min Amrap
12 Front Squats (135/95)
12 HSPU
12 T2B

Strength
Shoulder Press (3 RM)
10 mins

Metcon
For Time:
50 Chest To Bar Pull Ups
15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans

Strength
Front Squat (3 RM)
10 mins

Metcon
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

For Time (with a Partner)
120-100-80-60-40
Double Unders (each)
12-10-8-6-4
Legless Rope Climbs (15ft)
*Double unders are done together, Legless are split between the two partners.

Strength
Bench Press (1 RM)
10 mins

Metcon
For Time:
1000m Row
1000m Ski
2000m Bike Erg

Strength
Deadlift (1 RM)
10 mins

Metcon
3 Rounds for Time
30/20 Cal. Assault Bike
30 Wall Balls (30/20)
Rest 3 mins b/t rds

Strength
Shoulder Press (1 RM)
10 mins
Metcon
Every 2 mins for 10 rds (20 minutes)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)