"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

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

Metcon 
3 Rounds for Time
21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Burpee Box Jump Overs (30/24)

- Rest 3 mins b/t sets -
- 7 min time cap per round -

Strength
Front Squat (5x5 @75%)
Every 2 mins

Metcon
For Time:
15 Power Snatch (135/95 lb)
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch (135/95 lb)
20 min Time Cap

AMRAP in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70 lb)

Strength
Bench Press (5x1 @80%)
Every 1:15

Metcon (Time)
Ski Erg
10x500m
1:00 b/t

Strength
Deadlift (5x1 @80%)
Every 1:15

Metcon 
For Time:
30-20-10
Weighted GHD's (20/14)
OVHS (95/65)

Strength
Shoulder Press (5x1 @80%)
Every 1:15

Metcon 
3 Rounds for reps
AMRAP 5:00
10 Lateral burpee over bar
5 Power Cleans
Rest 3:00 b/t

set 1-155/105
set 2-185/125
set 3-205/135

Strength
Front Squat (5x1 @80%)
Every 1:15

Metcon 
5 Rounds for time
25 wallball w/ 20#
15 burpee BJO 30"