Endurance

Metcon
8 Minute AMRAP
4 Dumbbell Hang Power Cleans (50/35)
5 Barbell Thruster
200m Run

Rest 4 Minutes…
Metcon 
8 Minute AMRAP
40 Double Unders (80 Singles)
15 Pull-ups
10 Burpees

Rest 4 Minutes…
Metcon
8 Minute AMRAP
200m Row
30 Body Weight Squats
20 Pushups

CrossFit

Weightlifting
Snatch 
Take 20 minutes to build to today’s 1-RM Snatch
Recommended Rep Scheme:
1 set of 5 @ 55-60%
1 set of 3 @ 65-70%
2 sets of 2 @ 75-85%
1 set of 1 @ 95 %
Metcon
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes –Snatch x 3 reps @ 75-80% of today’s 1-RM

BootFit

Accessory Work
Seated Shoulder Press 
3 sets of 10
Dumbell Shoulder Press
Metcon
In Teams of 2 Complete:
800m Run
60 Squats
50 Push-ups
40 Burpees
30 Sit-Ups
40 Burpees
50 Push-ups
60 Squats
800m Run

One partner works while the other partner rests. Run is relay style.