Strength
Power Snatch
Take 15 minutes to establish a Heavy Power Snatch

Metcon
Amrap for 14 minutes
300m Row
5 Power Snatches (75/55)
5 Bar Facing Burpees over the bar
 
*Increase Power Snatches by 5 every round
** 100m = 1 reps

Strength
Back Squat
Take 15 minutes to establish a Heavy Back Squat

Metcon
Amrap for 12 minutes
3 Shuttle Runs
7 Bike Cals
7 Thrusters (75/55)
Rest 1 minute between rounds

Strength
Deadlift
Take 15 minutes to establish a Heavy Deadlift

Metcon
For time
400m Run
then directly into
10-9-8-7-6-5-4-3-2-1
Deadlift @ 55%
Strict Pull Ups
then directly into
400m Run

Strength
Push Jerk
Take 15 minutes to establish a Heavy Push Jerk

Metcon
3 rounds for time
400m Run
12 Push Jerks @ 65% of you 1 rep max today
12 Burpee Box Jump Overs (24/20)

Strength
Push Jerk
6 sets of 2 Push Jerk reps
Increase each set

Metcon
2 rounds for time
25 Bike Cals (Rx+AAB)
25 Front Squat (75/55)
6 Wall Walks (Rx+14 Handstand Push Ups)

Strength
8 sets of the following
3 Position Power Snatch
-High Hang Power Snatch
-Hang Power Snatch
-Power Snatch from the floor
Increase every set

Metcon
3 rounds for time
40 Bike Cals (Rx+AAB)
30 DB Snatch (50/35, 15R/15L) 
*15 minute time cap

Strength
Back Squat
6 sets of 5 Back Squat reps
Increase every set

Metcon
For time
800m Run
80 Sit Ups 
600m Run
60 Wallball Shots (20/14) 
400m Run
40 Ski Cals 
*20 minute time cap

Strength
8 sets of 2 Push Jerks
Increase weight every two sets

Metcon
For time
21-15-9-6
Power Cleans (135/95)
Hand Release Push Ups (Rx+Ring Dips)

Metcon
4 rounds for time
400m Run
25 KB Goblet Squats (55/35)
35 Sit Ups

Metcon
Amrap for 12 minutes
15/12 Cal Row
Rest 1 minute between rounds

6 minute Abs
2 rounds of
40 seconds On / 20 seconds Off
Tuck Up complex
Toe Touches
Plank to Extended Plank

Strength
Power Snatch + Hang Power Snatch
8 sets of 1 Power Snatch + Hang Power Snatch (above the knee)
Increase weight every two sets

Metcon
2 rounds for time
30 Box Jumps
30 Bike Cals
30 Alternating DB Snatches (50/35)
7 Wall Walks