Strength:
Squat Accessories, 15-18 Minutes, Perform as Superset
1a) 6x5 Barbell Good Mornings (Build to a Heavy Set of 5, about 7-8 out of 10 RPE)
1b) 6x4ea Leg Single KB (Front Rack) Cossack Squat (do 2/leg Rt side loaded, 2/leg Lft side loaded)

Metcon:
15 MIN AMRAP
Buy In 400m Run or 500m row or 30cal Bike
5 Devils Press (50/35)
10 Toes to Bar (Sc: Reduce TTB to take no more than :60
15 Box Jumps/Step Ups

Happy St. Patricks Day. Wear green if you're feeling festive!

Strength:
5RM Barbell Bench Press (20:00)
Metcon:
15 Minute EMOM (:40on/:20off, 5 Rounds)
Min 1: Max Muscle Ups (Ring or Bar)  or Highest Pull-Up Progression (Work on Kip Swings if needed)
Min 2: Double Kettlebell Front-Rack Carry
Min 3: GHD Situps or Hollow Rocks

Stength:
Find 3RM Over Head Squat (18:00)
*** Drop weight instead of re-racking if necessary ***

Metcon:
Every 2 Minutes for 16 Minutes (8 Rounds)
10 Right Arm KB OH ALT Reverse Lunge (53/35) or DB (50/35)
10 Left Arm KB OH ALT Reverse Lunge
Max Double Unders in Remaining Time (Sc; DU Practice or Penguin Taps)
*Count DU as Score*

Teams of 3, 30 min AMRAP
60 cal row
50 burpee over the bar 
40 deadlift 
30 clean & jerk 

Rd 1: 135/95
Rd 2: 155/105
Rd 3: 165/115
Rd 4: 185/125

Strength:10:00
With a partner alternate the following on rings:
A :15 Front Support Hold x 3 each
B: 3 False Grip Pull-Up or 6 False Grip Ring Row x 3 sets
C: 3 MU Transition (Floor, Box or Band assist) x 3 sets

Partner "Nate"
Alternate as many rounds in twenty minutes as you can of:
2 Muscle-ups (Ring or Bar) Scaling: 2 MU→ 2 Banded or box MU→ 4 C2B → 6 Pull Ups → 8 Ring Rows
4 Handstand Push-ups Scaling W/ Abmat (2 max) → Pike Push Ups→ Z Press→ Strict DB Press
8 2-Pood (70/53#) American Kettlebell swings

Strength: 20 Minutes
8 minutes to build to 80% of 1RM squat snatch
Every 2 min for 6 sets: 1 squat snatch + 2 OHS 

Metcon: 3 Rounds For Time (13:00 cap)
10 Alt. DB Snatches (50/35)
10 Right Arm DB Overhead Squat (50/35)
10 Alt. DB Snatches (50/35)
10 Left Arm DB Overhead Squats (50/35)
10 Pistol Squats
Scaling: If you can’t complete 10 full pistols in less than 90 seconds, modify to box pistols, rolling pistols, banded pistols or narrow air squats

Met-Con:
For 40 minutes alternate between
 5 Min of moderate Row/Run/Bike (Use Keiser Cycles on mezzanine to mix it up)
and
5 Min to do
-10 Strict HSPU
-20 Reps of Wall Squats (Use med-ball for depth gauge)
-30 Box Jump Step Down
(For the HSPU, choose an option that will take about a minute)

Strength: (15:00)
Super-Set x 3 Sets each
- Tempo DB Bench Press (3,3,X,2) x 8 Reps / build to moderate wt over 3 sets  (Do 1 warm-up set of 5 push-ups at tempo)
(With DB's at chest level explode up (X), then hold at lockout for 2 seconds (2), lower back to your chest for 3 seconds (3), hold at the chest for 3 seconds (3) before exploding up again.

- Dimmel Deadlift: x 12-15 Reps
Dimmel Deadlifts are basically a partial range of motion dead-lift with an emphasis on bar speed on the way up.
Use about 50% of your 1RM Deadlift and shoot for 12-15 reps for 3 sets

Metcon:
Tabata (20 seconds of work, 10 seconds of rest x 8 rounds)
Wall Balls
1 Min break
Pull Ups (Strict or Kipping / Sc. Jumping Pull-Up or Ring Row)
1 Min break
Cal Row / Bike
* Score all 3 movements separately*

Strength:
Tempo Front Squat - 4 x 4 (3.3.X.2)
Take about 50% of your back squat # from last week.

Take 3 Seconds to descend
Sit in the bottom for 3 Seconds
Explode out of the bottom.
Stand Tall at the Top for 2 Seconds

***This is not supposed to feel super heavy, we are thinking about positioning, getting deep and exploding up.

Metcon:
12 Min AMRAP
5 Right Arm KB Front Rack Step Back Lunge
5 Left Arm KB Front Rack Step Back Lunge
5 Deck Squats
5 Pull Ups (RX+ 5 L Sit Pull Ups)

Teams of 2, partners alternate full rounds
35 Min Cap
16 Rounds (each partner does 8), 
12 DB snatch (50/35)
12 Burpee over dumbbell
12/9 cal bike or row sprint