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 *

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