For Time:
30 Snatches (185/125)

4 Rounds for Time
30 KB Swings (1.5/1)
30 Yard KB Lunge (1.5/1)
300m Run

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)

Metcon
Every 3 mins (8 rds)
30 secs. Max Cal. Assault Bike
2:30 Rest
* record total calories in 30 secs for all 8 rds *

Strength
5x1 Hang Power Clean (1 Muscle Clean + 3 Hang Power Clean)

Time Cap: 10 minutes

Metcon 
For Time (in teams of 2)
150 Pull Ups
150 Push Ups
150 GHD's
150 Syncro Air Squats

Time Cap: 20 minutes

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

Metcon
For Time:
21-15-9
DB Ground to Overhead (50s/35s)
Burpee to Bar (6in)

For Time:
1 mile Run
30 Rope Climbs (15ft)

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

Metcon
For Time (in teams of 2)
10 rds (each)
15/10 Cal. Assault Bike

Time Cap: 20 minutes

Strength
Hang Power Snatch (1 muscle snatch + 3 Hang Power Snatch)
5x1

Time Cap: 10 minutes

Metcon 
For Time:
1000m Ski
75 Push ups
50 Pull Ups

Time Cap: 15 minutes

Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)

Metcon 
10 min Amrap
10/8 Cal. Bike Erg
4-8-12-16-20 . . .
Air Squats

For Time
1 mile Run
30 D-Ball Cleans (150/100)