7 rounds for time of:
10 Burpee to Bar (6in)
20 Abmat sit-ups

For Time (Teams of 2)
1000 Cal. Assault Bike

Strength
Shoulder Press (5x1 @ 85%-95%)
Every 1:30

"Heavy Karen"
For Time
150 Wall Balls (30/20)

Strength
6 Power Snatch Every min for 10 minutes
Choose and weight you can touch and go comfortably with.
Metcon
Every min for 10 minutes
200/175m Ski

Strength
Back Squat (5x1 @85%-95%)
Every 1:30 

Metcon
12 min Amrap
16 DB Thrusters (50s/35s)
24 GHD’s

3 Rounds for Time
800m Run
50 Pull Ups

For Time (in teams of 2)
20k Bike Erg

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)