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)

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