Metcon (Time)
8 Rds
4 Power Cleans (205/135)
8 SHSPU
12 T2B

Strength
Push Press (10x2)
Every min 2 Push press (10mins). Choose a weight you can maintain good form
Metcon (Time)
Teams of 3 (1:2)
5 rds each
20 Cal. Row
30 Yard Sled Push (4x45/3x45)
*Partner 1 goes through a 1 rd then partner 2 follows. Continue through until all 3 partners complete 5 rds.

"King Kong"
3 Rounds for Time of:  
1 Deadlift, 455 lb
2 Muscle-Ups
3 Cleans, 250 lb
4 Handstand Push-Ups

Strength
Back Squat (10x3)
Every min 3 Back Squats (10mins)
*Choose a weight you can maintain good form*
"Michelle"
Tabata - Until completion:
100 Back Squats (95/65)
Then, straight into:
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups

Max Effort 500m Row
At 10:00 complete the following:
60 GHD's
20 Power Snatches (135/95)
60 Box Jump Overs (24/20)

Push Press (10x3)
Every min 3 Push press (10mins)
Choose a weight you can maintain good form
For Time:
27-21-15-9
Deadlifts (225/155)
Push Ups

For Time:
30 HSPU
60 T2B
90 Wall Balls (20/14)
60 T2B
30 HSPU

"Gator"
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups

For Time:
2k Bike Erg
3 rds
15 Power Snatch (95/65)
45 Double Unders
1500m Bike Erg
2 rds
15 Power Snatch
45 Double Unders
1000m Bike
1 rd
15 Power Snatch
45 Double Unders

Shoulder Press (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
18-15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees