Strength:-
3×3 Skin the Cat

Metcon:-
50 Squat Cleans 60/42.5kg
50 Lateral burpees over the bar
50 Pull ups
50 STOH 60/42.5kg

Strength:-
TGU 3 x 3 each arm

Metcon:-
10-1
Deadlift 140/95kg
Push press 2×32/24kg
Box jump 30/24″
Strict toes to bar

Strength:-
Front Squat 5×5

Metcon:-
Mary – 20 min AMRAP
5 HSPU
10 Pistols
15 Pull ups

Team Metcon:-

Teams of 4
2000m row
150 sync KB swings (2 people from each moving at a time)
4km Bike
75 Toes to Bar

Pairs Metcon:-
Run 800m together
60 Hang DB snatch
60 Wallballs (syncro)*
Run 400m together
60 Pull ups
60 Push ups
Run 400m together
60 Hang DB snatch
60 Wallballs (syncro)*
Run 800m together
*1 wallball passing to each other, both squat everytime.

Hero Wod:- Whitten
5 Rounds For Time
22 Kettlebell Swings 32/24kg
22 Box Jumps 24/20 in
400 meter Run
22 Burpees
22 Wall Ball Shots 9/6kg

Strength:-
Bear Complex
10 min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster

Metcon:-
5 rounds
1 min single arm DB reverse lunge 22.5/15kg (DB on shoulder)
1 min single arm devils press
1 min rest

Strength:-
4 x 6 Strict Chin Ups (add weight if easy)

10 minutes handstand practice / handstand walking practice

Metcon:-
4 rounds
500m Row
15 DB Thursters 2x 22.5/15kg
15 Burpees
15 KB Swing 32/24kg
15 Situps

Strength:-
7 x 1 Clean & Jerk

Metcon:-
12 min AMRAP
3 Power Clean 60/42.5kg
3 HSPU
3 Toes to Bar
6 Power Clean 60/42.5kg
6 HSPU
6 Toes to Bar

Then 9+9, 12+12 etc…..

Strength:-
4 x 8 Back rack reverse lunge
3 x 5 Bent Over Row

Metcon:-
3 rounds for time
50 Wallballs
25 DB snatch 22.5/15kg
10 Chest to bar pull ups