27-21-15-9 Reps for Time
Dumbbell Thrusters (50/35 lb)
4-3-2-1 Rope Climps (15 ft)

Strength
Back Squat (5x5 @65%-75%)
Every 1:30, No Bands

Metcon 
20 min Amrap (with a Partner)
21 Push-Ups
15 Cal. Ski
9 Toes-to-Bars

Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.

Strength
EMOM for 10 minutes of:
6 Clean-and-Jerks
Choose a weight you can touch and go comfortably with.
Metcon
For Time:
100/70 Cal. Assault Bike

Strength
Shoulder Press (5x5 @ 65%-75%)
Every 1:30... No Bands

Metcon 
AMRAP in 20 minutes of:
1 min Standing Cal. Bike Erg at 10/8 damper
1 min DB Snatch (50/35)
1 min Burpees
1 min Double-Unders
1 min Rest

Scored by total reps

For Time
5k Run

Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)

Metcon 
For Time:
50 Cal. Bike Erg
30 Burpee Box Jump Overs (24/20)
50 Cal. Bike Erg

Strength
1 Power Snatch + 1 Squat Snatch + 1 OHS (5x1)
Every 1:45

Metcon 
15 min Amrap
20 Wall Balls (20/14)
20 KB Swings (1.5/1)
200m Row

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
For Time:
100 T2B
Perform 15 Push Ups every time you break

For Time (in teams of 3)
6 rounds (each)
15/10 Cal. Assault Bike
10 Power Cleans (135/95)

For Time:
30 Snatches (185/125)