For Time
3 rounds
21 Cal Row
21 Shoulder to Overhead 95/65
Rest 3:00
3 rounds
21 Cal Row
15 Shoulder to Overhead 115/75
Rest 3:00
3 rounds
21 Cal Row
9 Shoulder to Overhead 135/95
* 6 min Time Cap for each round *

5 Rounds for Time
500m Run
500m Ski

3 Rounds for Time
100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar
*25:00 Cap

For Time
5 Rounds
24 cal standing bike
12 Bench Press 155/105
Rest 5:00
5 rounds
24 Cal Row
12 Dumbbell Squats 50/35

For Time:
100 Burpee
100 Air Squat
100 Sit Up
100 Push up

Metcon:
2 Rounds for Time
21-15-9
Toes to Bar
Lateral Burpee over Bar
Push Press 95/65

Rest 5:00 or 1:1
* 6 min Time Cap for each round *

Strength:
Front Squat (6x6) 

60-50-40 Reps for Time (with a Partner)
Muscle Ups
Clean and Jerks (135/95)
*Split reps as needed

5 rounds for time of:
400-m run
10 overhead squats (135/95)

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. 

Every 10 mins (3 rds) in 30 minutes
500m Row
500m Ski
1000m Bike Erg