Strength:
Strict Pull Ups 3xMax
Gymnastics Cycling 21,15,9 HSPU

Met Con:
21,15,9
Over Head Squats 40/30kg
Toes to Bar
Over the Bar Burpees

Strength:
2 Cleans and 2 Jerks x 5
BB Cycling 3×10 Squat Snatch

Met Con:
5 Rounds
250m Row
10 Power Clean and Jerks 50/35kg

Strength:
Squat 5×3 + 10 Strict Toes to Bar

Met Con:
30,20,10
KB Swings 32/24kg
Ring Dips

Strength:
Snatch 5×2
BB Cycling 3×10 Power Clean and Jerk

Met Con:
Every 3 minutes for as long as possible:
From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups 
From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups 
From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups 
Same pattern continues as long as you can go, until you fail to complete both rounds.

Strength:
3x800m Runs
3 min rest between each run

Met Con:
10 Rounds
1 Length OH Lunge 25/15kg
10 Burpees

Strength:
Strict Pull Up 3xMax
Gymnastic Cycling 21,15,9 HSPU

Met Con:
3 Rounds
1 min on each:
Ring Rows
Push Ups
KB Swings 28/20kg
Sit Ups
Wall Handstand Holds
1 min rest after each round

Strength:
2 Cleans and 2 Jerks x 5
BB Cycling 3×10 Squat Snatch

Met Con:
5 Rounds
5 Muscle Ups
5 Deadlifts 150/100kg

Strength:
Weighted Dips 5×5 + 10 Unbroken Chest to Bar

Met Con:
10 Rounds
5 Power Clean and Jerks 70/47.5kg
10 Toes to Bar
15 Wall Balls

Strength:
Snatch 5×2
BB Cycling 3×10 Power Clean and Jerk

Met Con:
9,7,5
Deadlift 160/105kg
Muscle Ups

Conditioning:
1 mile row (1609m)

Met Con:
10 rds
10 pull ups
10 pistol squats