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)

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