Strength:-
E2MOM for 12 minutes (6 sets)
Snatch pull + 2 x hang squat snatch @ 75-85%

Metcon:-
15,12,9,6,3
Squat cleans 60/42.5kg
Toes to bar

In teams of 3
Complete the following reps for time
100 Air Squats
100 KB swings 32 / 24kg
100 Pull ups
100 Power Cleans 50 / 35kg
100 Syncro burpees (2 team members, in syncro chest to floor)
100 Box Jumps
100 DB snatch

* Reps can be split however you like but 1 team member must be on the rower / bike at all times otherwise the other team members cannot move.
Score = max cals on bike or rower.

Strength:-
Every 2 mins for 5 sets
2 Power Clean & Jerk

Metcon:-

400m run
30 push ups
500m row
30 sit ups
0.75 bike
30 Hang power cleans 2x 22.15/15kg

Hero Wod:- Murph

Strength:-
Skin the cat 3 x 3
Then
Core conditioning routine

Metcon:-
5 rounds
50 Double Unders
15 Regional lunges 2×22.5/15kg
15 Toes to Bar

Strength:-
Push Press 5x 5

Metcon:-

4 rounds
500m Row
15 Thrusters 42.5/30kg
15 Pull ups

Strength:-
E2MOM for 12 minutes (6 sets)
Snatch pull + 2 x hang squat snatch @ 75-85%

Metcon:-
Elizabeth
21-15-9
Squat Cleans 60kg/42.5kg
Ring Dips

Strength:-
4 sets run as E3MOM
5 – 8 Strict HSPU (add deficit) + 5 – 8 Ring pull ups
Then
5 min skill EMOM gymnastics skill

Metcon:-
1.5m Assault bike or 1000m Row (Bike preference)
50 Alternating DB snatch 22.5/15kg
40 Box jumps 24/20?
30 Push ups
20 Plate GTOH 20kg / 15kg
10 Reverse burpees

Strength:-

5 x 5 Deadlift

Metcon:-

15-12-9-6
Chest to Bar pull ups
Front Squats 70 / 50kg
Over the bar burpees