5 Rounds for Time (with a Partner)
60 Cal. Assault Bike
40 Burpee Box Jump Overs (24/20)
20 Power Snatch (155/105)

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

Metcon 
For Time:
500m Row
50 DB Cleans (50/35 lb)
50 DB Squats (50/35 lb)
50 DB Shoulder to OVH (50/35 lb)
500m Row

Time Cap: 20 minutes

Strength
Thruster (7x1)
Time Cap: 12 mins

Metcon
AMRAP in 10 minutes of:
20 Toes-to-Bars
20 Push-Ups

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

Metcon 
For Time:
50-40-30-20-10
Wall Balls (20/14)
Cal. Bike Erg

20 min Time Cap

3 Rounds for Time
500m Run
30 Push Ups
3 Legless Rope Climbs

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

Metcon 
For Time:
30-20-10
Cal. Row
Deadlift (185/125)

Strength
Snatch Push Press + OVHS (5x 3 Snatch Push Press + 2 OVHS)
Rest 12 minutes
Metcon
AMRAP (in teams of 3) in 15 mins
15 Yard Sled Push (4x45/3x45)
15 Air Squats

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

Metcon
10 min Amrap
40 Double-Unders
10 Burpee To Bar

For Time (Teams of 2)
5k Bike Erg
100 Power Cleans (135/95)
50 Syncro Bar Facing Burpee
Time Cap: 25 minutes

Metcon (8 Rounds for time)
8x400m Run
rest 3 mins b/t sets