Hero wod:-

Strength:-
5 sets
1 x snatch balance + 2 overhead squats

Then
6 x 3 snatch

Metcon:-

In 6 minutes as a pair find a combined total Max Clean & Jerk

Rest 2 minutes

In a 3 minute window find max cal ski/bike/row

Strength:-
5 x 3 Strict Ring Muscle ups

Metcon:- EMOM 15 mins
50 secs Bike / Row
8-12 Pull ups
15 KB Swing 32/24kg

Strength:-
3 x 3 Squat Cleans

3 x 3 Push Jerk

Metcon:-
10 min AMRAP
20 Wallballs 9/6
10 Down ups
5 Powercleans 70/50kg

Strength:-
Strict Press 5 x 5

3 x 8 Bar hang to L-sit

Metcon:-
5 rounds
400m Run
10 Sumo Deadlift high pulls
10 Push Jerks
RX:- 35/25kg

Strength:-

5 X 5 Front Squat at 70-80%

Metcon:-
3 rounds
10 Deadlifts 102.5/70kg
15 Toes to Bar
20 Regional lunges 2 x 22.5/15kg

Strength:-
4 rounds
10 second front lever holds
8 Chin ups
20-30 secs dish hold

3 x max bar hangs with 1 minute rest

Metcon:-
5 rounds
6 Power Snatch
9 Overhead Squats
12 Over the Bar burpees
RX:- 60/40kg

Hero Wod:- Emily modified

Strength:-
5 x 3 Strict Ring Muscle ups

Met Con:
In a pair complete
400m run (both must run)
50 Power cleans
50 T2B
35 STOH
35 Ring dips
35 GTOH
Rx=65/40kg

Strength:-
3 x 3 Squat Cleans

3 x 3 Push Jerk

Metcon:-Jackie
1000m Row
50 Thrusters 20/15
30 Pull ups