Warm up skill: Muscle up progression
Strength: Back squat 8 x 2 then 3 x 6 Strict press

Metcon: 20 min AMRAP teams of 2 
400m run (or if raining 200 jogging against the wall steps) (also technique practice)
800kg Ground to overhead
50 burpees
teams may work on ground to overhead and burpees any way they want to, but jogging must be completed together at the same time.

Strength: 10 x 2 Clean Pulls then 3 x 3 Snatch Grip deadlift

Metcon:EMOM 21 Minutes
1. 15 Box jumps
2. 8 Kb ground to overhead (32/24)
3. 20 OH Lunge steps (20/10)

Strength: 6 x 2 Squat Cleans then 4 x 2 Front Squat (beginning with end weight of cleands and moving up)

Metcon:WOD #1
5 Min AMRAP
10 Push Press (60/40)
10 Kipping pull ups

then…

Run 500m and clock starts for 10 min AMRAP
5 Strict Press (50/30)
5 Strict Pull-ups

Hero Murph

1.6 k Run
100 Pull ups
200 Push ups
300 Air Squats 
1.6km Run 

Strength:
8 x 2 Cleans (working too two rep max)
4 x 2 Clean pulls (start with finishing weight from cleans and go higher till technique breaks)

Metcon:
16,14,12,10,8,6,4,2
High Box Jumps
KB ground to Overhead (32/24)
Burpees

Strength:
5 x 5 Deadlift
3 x 5 Snatch Grip Deadlift

WOD: 3 Rounds for time
15 Goblet Squats (Heavy)
140m Medicine ball run (10kg everyone)
12 Pull ups.

I have to give Richard a big shout out on this one, since he did it twice within 1 hour!

Strength: 6 x 4 front squat (heavy)

WOD:
15 min AMRAP
6 Power cleans
8 Push ups
10 Box jumps