Strength:-
Deadlift 5 x 5

Metcon:-
Ingrid
10 rounds
3 snatches 60/42.5kg
3 burpees over the bar

Skills:-
10mins on  Muscle ups

Metcon:-
4 rounds
500m row or 400m run
21 KB Push Press 2×24/16kg
15 Box jumps
9 C2B

Hero wod:- The Seven

Strength:-
6 x 2 Squat Snatch

Metcon:-
E2MOM for 16 mins
Run 200m + 5 burpees
each round add 1 burpee until you can no longer complete in the time

Strength:-
5 x 10 Back rack Forward lunge
3 x 12 Pistols

Retcon:-

800m Run
then 6 min AMRAP
8 Devils Press 2 x 22.5/15kg
8 Deficit HSPU 20/15kg plate

Strength:-
5×5 Strict Press
5 x 8 Ring dips / bar dips / box dips / tricep dips
*if room allows superset

Metcon:-
7 rounds
7 hang power cleans 60/42.5kg
7 front squats
20 DU’s

Strength:-
Deadlift 5 x 5

Metcon:-
1000m Row
30 KB Swings 32/24kg
20 C2B
15 HSPU

Skills:-
10mins on gymnastic skill –  Muscle ups

Metcon:-
5 rounds
400m run
15 Wallballs 9/6kg
12 T2B

Strength:
5 x 5 Bench or Floor Press
3 x Max chin over the bar holds

Metcon:-
12 min EMOM
A – 6 Power Snatch 50/35kg
B -Bike 12/8 or 15/12 Row* cap effort at 50secs

Hero wod – Pokey