Strength:-

E3MOM for 15 minutes
20 sec handstand hold
10 – 20 sec L-Sit hold
10 Ring Rows / 10 Box elevated ring rows

Metcon:-

Hope
3 rounds of:
Burpees
Power snatches 35kg / 25kg
Box jumps 24/20
Thrusters 35kg / 25kg
Chest-to-bar pull-ups
Rest
(Fight Gone Bad style workout)

Strength:-

E2MOM for 10 minutes (5 sets)
5 X Back squat at 80%

Metcon:-

21-15-9
Deadlifts 140/95kg
Ring Dips

Finisher:-
20 leg lowers
20 Windscreen wipers
20 reverse crunches

Strength:-

E2MOM for 10 minutes ( 5 sets)
5 x 5-8 Strict Pull ups (banded / bodyweight / weighted)
Then
EMOM for 5 minutes
Work on either kipping skill / butterfly or dish / arch holds

Metcon:-

Every 4 mins for 5 rounds
9 Burpee box jump overs
12 front squats 60 / 42.5kg
15 cal bike / 20 cal row
TC per round 3.30mins

Strength:-

E2MOM for 12 minutes ( 6 sets)
3 x Squat Cleans @ 75-85%

Metcon:-

6 min AMRAP
10 Overhead squats 60/40kg
8 Toes to Bar

Strength:-

Every 3 minutes for 12 minutes (4 sets)
6 – 10 KB Z Press + 6 – 10 Strict Toes to Bar

Metcon:-

Helen
3 rounds
400m run
21 Kettlebell swings 24/16kg
15 Pull ups

Strength:-

E2MOM for 12 minutes ( 6 sets)
3 x Jerk @ 80-90%

Metcon:-

500m row buy in then
3 rounds
15 hang power cleans
15 Push Press
15 Straight leg situps

Strength:-

Spend 10 minutes building to 75-80%
Then
E2MOM for 10 minutes (5 sets)
5 X Back squat at 75-80%

Metcon:-

12 min AMRAP
5 KB STOH 2x 24/16kg
10 KB front lunges 2x 24/16kg
15 toes to bar

Strength:-

E2MOM for 10 minutes ( 5 sets)
5 x 5-8 Strict Pull ups (banded / bodyweight / weighted)
Then
EMOM for 5 minutes
Work on either kipping skill / butterfly or dish / arch holds

Metcon:-

20 Power cleans 60/42.5kg
Run 400m
20 Situps
Run 400m
20 Shoulder to overhead 60/42.5kg
Run 400m
20 Dips
Run 400m
20 Front Squats
Run 400m
20 DB Snatch
Run 400m

Strength:-

Spend 8 minutes building to 80%
Then
E2MOM for 12 minutes ( 6 sets)
3 x Squat Cleans @ 75-85%

Metcon:-

6 min AMRAP
3 power clean & jerk
3 Over the bar burpees
6 power clean & jerks
6 Over the bar burpees
9 Power clean & jerk
9 Over the bar burpees
12+12
15+15 etc

RX:- 50 / 35kg