RED (RX):
For Total Time:
P1 Performs:
15-10-5
Ring Push-ups
KB Swings (32/24 kg)

While P2 Performs:
AMRAP cal. Row

Switch

Then:
P1 Performs:
15-10-5
Knees-to-Elbows
Front Squats (155/105 lb.)

While P2 Performs:
AMRAP cal. Row

Switch

WHITE: (24/16 kg) (135/95 lb.)
BLUE: (16/12 kg) (95/65 lb.)

RED (RX):
5 Rounds for Time:
14 Alt. DB Power Snatches (50/35 lb.)
14 Hang Power Cleans (95/65 lb.)
*Every 90 sec., perform 12 Wall Balls (20/14 lb.)

WHITE:
5 Rounds for Time:
14 Alt. DB Power Snatches (40/25 lb.)
14 Hang Power Cleans (75/55 lb.)
*Every 90 sec., perform 12 Wall Balls (20/14 lb.)

BLUE:
5 Rounds for Time:
12 Alt. DB Power Snatches
12 Hang Power Cleans
*Every 90 sec., perform 10 Wall Balls

Strength:
Overhead Squat
5-3-1-1-1

Metcon:
In Partners, accumulate as many Pull-ups as possible in 7min:

While one person is working, the other person is hanging on the Pull-up Bar. Reps cannot be performed unless one person is hanging.

*Every time someone drops from the pull-up bar, both partners perform 5 Burpees

RED (RX):
5 Rounds:
Min. 1: 18/12 cal. Assault Bike
Min. 2: 20 DB Push Jerks (50/35 lb.)
Min. 3: 10 Burpee Box Jumps (20 in.)

WHITE:
5 Rounds:
Min. 1: 15/10 cal. Assault Bike
Min. 2: 20 DB Push Jerks (45/25 lb.)
Min. 3: 8 Burpee Box Jumps (20 in.)

BLUE:
5 Rounds:
Min. 1: 12/8 cal. Assault Bike
Min. 2: 10 DB Push Jerks
Min. 3: 5 Burpee Box Step-ups

RED (RX):
Tabata for Reps:
Chest-to-Bar Pull-ups
KB SDHP (53/35)
KB Power Clean and Jerks

WHITE:
Tabata for Reps:
Pull-ups
KB SDHP (44/26)
KB Power Clean and Jerks

BLUE:
Tabata for Reps:
Pull-ups
KB SDHP (435/18)
KB Power Clean and Jerks

Strength:
Split Jerks
3-3-3-3-3

Metcon:
4 Rounds for Reps:
Alternate movements for 30 sec. on, 30 sec. off:
Max Calorie Row
Burpees
*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.