Strength:

Overhead squat

Metcon:

5 ring muscle ups

100 double unders

20 overhead squats (115/75)

100 double unders

5 ring muscle ups

Strength/skill:

tabata of plank holds and superman holds

Metcon:

3 rounds for time of:

800M assault bike

25 push ups

15 strict pull ups

Sthength/skill:

Front Squat

Metcon:

EMOM 15

Min 1: 20 weighted lunges

Min 2: 25 sit ups

min 3: 20 wall balls

Strength:

Clean And Jerk

Metcon:

600 M run buy in then

Three rounds for time of:
Deadlift, 12 reps (155/105)
Hang power clean, 9 reps (155/105)
Push jerk, 6 reps (155/105)

Strength/skill:

Weighted pull ups

Metcon:

Row 1500m
21 Thrusters (95/65#)
21 Pull-ups
Row 1,000m
15 Thrusters (95/65#)
15 Pull-ups
500m Row
9 Thrusters (95/65#)
9 Pull-ups