50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box

For Time:
30 snatches (135/95)
100 HSPU

AMRAP in 30 minutes
Teams of 2 (1:1)
20/15 Cal. Assault Bike

AMRAP in 12 minutes
20 GHD sit-ups
5 Muscle Ups

For time:
Row 2,000 meters
50 wall-ball shots (20/14)
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

3 rounds for time of:
30 dumbbell snatches (50/35)
30 toes-to-bars

For Time
21-15-9
Overhead squats (115/75)
Box jumps (30/24)

5rds in 18 minutes
2 min Amrap
15-cal. row
Max strict weighted Pull Up (20/14)
Rest 2 minutes

For Time
18-15-12-9-6-3 reps of:
Thrusters (75/55)
Power snatches (75/55)
Toes-to-Bars

Strength:
Hang power clean 3-3-3-3-3-3-3  

Metcon:
5 rounds
Run 800 meters
Rest 3 minutes