For Time

If a workout is graded as For Time, the goal is to perform the specified amount of work as soon as possible (AFAP). The ranking "For Time" workouts is calculated as the cumulative amount of minutes and seconds (e.g. 08:15) on the clock when the last rep of the exercise is done.

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Strength
Shoulder Press (5 RM)
10 mins

Metcon
3 sets
AMRAP 5
10 Step Back Lunge Steps (back rack)
10 Hang Power Clean 115/75#
rest 1:00 b/t

Strength
Front Squat (5 RM)
10 mins

Metcon
For Time:
75/60 Cal Standing Bike
50 GHD Sit Up
25 Bar Muscle Up (burpee pull up)
50 GHD Sit Up
75/60 cal Standing Bike

20 min Time Cap

Strength
Bench Press (3 RM)
10 mins

Metcon 
Teams of 2 (1:1)
10 rds for time
1000m Bike Erg

Strength
Shoulder Press (3 RM)
10 mins

Metcon
For Time:
50 Chest To Bar Pull Ups
15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans

Strength
Front Squat (3 RM)
10 mins

Metcon
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

For Time (with a Partner)
120-100-80-60-40
Double Unders (each)
12-10-8-6-4
Legless Rope Climbs (15ft)
*Double unders are done together, Legless are split between the two partners.

Strength
Bench Press (1 RM)
10 mins

Metcon
For Time:
1000m Row
1000m Ski
2000m Bike Erg

Strength
Deadlift (1 RM)
10 mins

Metcon
3 Rounds for Time
30/20 Cal. Assault Bike
30 Wall Balls (30/20)
Rest 3 mins b/t rds

Strength
Front Squat (1 RM)
10 mins

Metcon 
3 Rounds for Time
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)

For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups