Strength:
Clean & jerk, find 1RM
Then EMOTM 12: 2 power cleans to 1 jerk (75% of 1RM)
Choice one of the below:
1) 50 behind the neck barbell sit-ups*
2) 50 GHD sit-ups

*Recommend training bars for all to start. Will need partner to hold feet.

Strength:
Overhead Squat, 5×3 (A)

 
Metcon:
4 rounds for time:
10 box jumps, 24/20
10 deadlifts, 225/155

Strength:
Bench press, 5×5 (A)

 
Metcon:
4 rounds for time:
Run 400m
20 air squats
10 ground to overhead, 115/80

Metcon:
Buy in: 200 double unders
Then, 4 rounds for time
5 muscle ups (Scale: 2 pull ups and 2 rings per each muscle up)
10 handstand pushups
15 overhead lunges, 45/25
20 burpees
Finisher:
Turkish get-up practice

Strength
Front squat, find a heavy triple

Metcon:
In teams of two, AMRAP 10:
Hang squat snatches 95/65
Run 200m
*Workout is a partner AMRAP for snatches. One partner will complete 200m run and the other partner will do as many snatches as possible in that time frame. Score is total snatches.