Strength:-
Strict Press 5 x 5

3 x 8 Bar hang to L-sit

Metcon:- Nancy
5 rounds
400m Run
15 Overhead Squats

Strength:-

5 X 5 Front Squat at 70-80%

Metcon:-
100 Double Unders
50 KB swings 24/16kg
40 DB Snatch 22.5/15kg
30 Pistols
20 Situps
10 Chest to bar pull ups or 5 RMU
100 Double Unders

Strength:-
4 rounds
10 second front lever holds
6-8 Chin ups
20-30 secs dish hold + 20-30 secs arch hold

3 x max bar hangs with 1 minute rest

Metcon:-
Partner DT YGIG 6 rounds (12 total)
12 Deadlifts
9 Hang Cleans
6 Push Jerk
RX:- 70/50kg

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

Then
6 x 3 snatch

Metcon:-
5 min AMRAP of Cindy
5 Pull ups
10 Push ups
15 Air Squats

Hero Wod:-Tom

Julia
Buy in 2008m Run
13 rounds
5 pull ups
7 BBJO 24/20
20 Double Unders
2 Clusters 60/40kg
Buy out 53 Wall balls

Strength:-
Strict Press 5 x 5

3 x 8 Bar hang to L-sit

Metcon:-
10 rounds
30 double unders
10 HSPU
10 alternating pistols

Strength:-
5 X 5 Front Squat at 70-80%

Metcon:-
4 rounds
32 Wall balls
16 T2B
8 Power Clean & Jerk 60/42.5kg

Strength:-
4 rounds
10 second front lever holds
6-8 Chin ups
20-30 secs dish hold + 20-30 secs arch hold

3 x max bar hangs with 1 minute rest

Metcon:-
Crossfit Benchmark Ellen
3 rounds
20 burpees
21 DB snatch 22.5/15kg
12 DB thrusters 2 x 22.5/15kg

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

Then
6 x 3 snatch

Metcon:-
21-15-19
Front rack lunges 60/40kg
HSPU