Strength:-
5 x 5 Back Squat E2MOM

3 x 6 Weighted pull ups

Metcon:-
10 min AMRAP
5 Hang Clusters 55/35kg
10 Toes to bar
15 Push ups

Strength:-
3 rounds
8 / 8 Pistols
3 Wall walks
8 / 8 Single leg RDL

Metcon:-
4 rounds
30 KB Swings 32/24kg
12 HSPU
12 Regional lunges 2 x 22.5/15kg

Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 

Metcon:-
10 min AMRAP
5 Ring Muscle ups
5 Manmakers 2 x 22.5/15kg
200m Run

Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)

Metcon:-
4 rounds
500m Row
15 Pull ups
9 DB Thrusters 2 x 22.5/15kg
1 min Rest

Strength:-
E2MOM for 12 minutes (6 sets)
1 Snatch pull + 2 Squat Snatch

3 x 5 Dips or weighted dips

Metcon:-
12 min AMRAP
12 Deadlifts
6 Burpees
3 Power Cleans
RX: 65/45kg

Hero Wod:- The Thirteen

Strength:-
5 x 5 Back Squat E2MOM

Metcon:-
4 rounds
400m run (both run together)
20 Pull ups (share the reps)
10 Burpee Box jumps (share the reps)

Strength:-
3 rounds
8 / 8 Pistols
3 Wall walks
8 / 8 Single leg RDL

Metcon:-
5 rounds
9 Deadlifts 130/85kg
12 Ring Dips
15 V-ups

Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds

Metcon:-
5 rounds
10 Thrusters 40/30kg
10 Burpees over the bar

Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)

Metcon:-
1000m Row
2 rounds
40 Wallballs
20 Pull ups
40 KB Swing 32/24kg
20 HSPU or diamond push ups