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

Metcon
2 rounds:
30/20 Cal. Row
30 GHD Sit-Ups
30/20 Cal. Bike Erg
30 Pull Ups
30/20 Cal. Ski
30 Box Jump Overs (24/20)

Rest 5 mins b/t rds

Strength
Front Squat (3x10 (60-70%))
Every 2 mins


Metcon
8 min Amrap
10/8 Cal. Bike
10 Burpees

Strength
3 position Power Clean (5x 1)
Power Clean+Hang power Clean+High Hang Power Clean 
Every 2 mins for 5 sets

Metcon 
For Time (teams of 2)
60 Handstand Push Ups
80 Yard Sled Push (4x45/3x45)
100  KB Swings (70/53)
80 Yard Sled Push
60 Hand Stand Push Ups

Time Cap: 20 min

Every 2 mins for 10 rounds (20 minutes)
Shoulder Press (3x10 (60-70%))
Metcon
5 Rounds for Time
20 Cal. Bike Erg
20 Toes-to-Bars
Time Cap: 16 minutes