MetCon from Crossfit Invictus

Strength:  3x5's OR 5x3's for lifts on which athletes have reached a plateau

MetCon:  (from Crossfit Invictus Fitness)  For max reps . . . 
3 minutes of backsquat
rest 60 seconds
3 minutes of rowing for calories
rest 60 seconds
3 minutes of burpees

BHeg:
Row = 27
Burpees = 23
Squats, 33# = 30 (6 sets of 5's)

KZ:
Squats, 67# = 33 (5 sets of 5's, then a last set of 8!)
Row = 35
Burpees = 27