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)

Strength
Front Squat (1 RM)
10 mins

Metcon 
3 Rounds for Time
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)

For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups

For Time
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)
Rest 10:00
3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *

3 Rounds for Time
40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)
rest 3:00 b/t sets

AMRAP in 20 minutes
From 0:00-8:00, perform:
100 Double Under
20 Power Clean
rest 4:00
From 12:01-20:00, perform:
100 Double Under
20 Power Clean

5 Rounds for Time
25 Cal Standing Bike
50 Air Squat
150’ walking lunge
rest 3:00 b/t

For Time
150/120 Cal. Assault Bike
Every 2 mins, perform:
10 Pull Ups
15 Push Ups
20 Air Squats
Continue until the amount of calories is complete

3 Rounds for Time
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
*start second set at 12:00
*scale weight and reps to finish sub 4:00