Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30

"JT"
21-15-9 Reps for Time
HSPU
Ring Dip
Push Up

Strength
6 Clean and Jerks Every min for 10mins
Choose and weight you can touch and go comfortably with.
Metcon
Every 2 mins (10 rds) for 20 minutes
200m Sprint

Strength
Back Squat (5x3 @70%-80%)
Every 1:30, No Bands!

Metcon
3 Rounds for Time
1000m Row
25 Hang Power Cleans (135/95)

AMRAP in 15 minutes
15 Deadlifts (135/95)
15 Push-Ups
15 GHD's

4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups

Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30... No Bands

Metcon
14 min Amrap
12/10 Cal. Assault Bike
3-6-9-12-15-18. . . .
HSPU

Strength
Power Snatch (6 Every min (10mins))

Choose and weight you can touch and go comfortably with.

Metcon (For Time)
For Time:
150 Double Unders
200 Air Squats
150 Double Unders

Strength
Back Squat (5x3 @70%-80%)
Every 1:30 , No Bands!

Metcon (For Time)
Teams of 3 (1:2)
5 rds (each)
50 Yard Sled Push (2x45/1x45)
5 Power Cleans (225/155)

20 min Time Cap

For Time
1000m Row
Then:
5 rds
15 T2B
15 Front Squats (95/65)
Then:
1000m Row

3 Rounds for Time
400 meter Run
21 Sumo Deadlift High-Pulls (75/55 lb)
12 Burpees over Bar