Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)

Metcon
5 min Amrap
Max Distance Sled Push (45/25)

- Rest 5 Minutes-

Metcon
5 min Amrap
Max Cal. Standing Bike Erg

For Time:
300m Yoke Carry (empty)
600m Sled Push (empty)

Strength
Bench Press (5x5)
Every 2 mins, Add weight each set

Metcon (Weight)
12 min Amrap
500m Bike Erg
30 Yard Sled Push (45/25)

*Every round add 1 plate
Men - 45lb plate Women - 25lb

For Time
172 foot Sled Push
18/15 Bar Muscle-Ups
172 foot Sled Push

Time Cap: 6 minutes

For Time:
90 Yard Sled Push (2x45/1x45)
60 Shoulder to Overhead (95/65)
30 Burpee Pull Ups (6in/4in)
60 Shoulder to Overhead (95/65)
90 Yard Sled Push (2x45/1x45)

Strength
Deadlift (1 Rep Max)
10 mins

Metcon
15 min Amrap
30 Yard Sled Push (3x45/2x45)
10-15-20-25-30. . .
Pull Ups

Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser12 mins

Metcon
For Time (with a Partner)
1 Mile Sled Push (45/25)

Gymnastics
10 min Practice:
Muscle Ups

Metcon
17 min Amrap (with a Partner)
30 Yard Sled Push (4x45/3x45)
15 T2B

Strength
Deadlift (5x3 @80%)
Every 1:45

Metcon
6 Rounds for time
Teams of 2 (6 rds each)
15/12 Cal. Assault Bike
30 Yard Sled Push (4x45/3x45)

Strength:
Front Squat (5x3 @77.5%)
Every 1:30

Metcon
For Time:
12-9-6-6-9-12
Power Clean (155/105)
30 Yard Sled Push (4x45/3x45)