Shoulder Press 1RM

Heavy, not all out!

Warm up 15 minutes

20 Shoulder Tap
3 Push Up + Down Dog
5 + 5 Db Press
2:00 Row
14 Cossack Squat
10 GHDSU

Metcon
Every min for 24 minutes (6 rounds)
min 1 - devils press x 5 reps @12.5-15 / 20-22.5kg's
min 2 - Legless rope climb x 1-2 reps or 1-3 normal rope climbs
min 3 - Double DB farmers hold lunge walking steps x 12-16 reps
min 4 - Double unders x 30-50 reps (cap at 40 seconds)

Strenght
Every 1 min 45s for 7 sets :
1 squat clean + 4 front squat (use about 70-72% of 1rm squat clean)
next rounds: 2 sc + 3 fs x 2 times/ 3sc + 2fs x 2 times / 4 sc + 1 fs and 5 sc on last round.

Every 1 min 45s for 7 sets :
5 weighted pull ups @moderate weight (not max heavy 6 reps, you should leave 2 reps in tank each set, feeling like that)
control movement also backwards. about 2.5-5kg more weight compared last week.
or if not using extra weight yet, then do chin ups this week!

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 5 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

12min amrap

14 Box step-up

10 Knee raises (hang)

6 Kb squat

21-15-9
Deadlift
Bar over burpee
100kg

Strenght
3 sets
5 sumo deadlifts + 10 romanian deadlifts @55-65% of 1rm deadlift
rest 2-3 min bwn
3 sets
8-12 Double db row @ heavy weight
rest 1-2 min bwn

Metcon
2 sets
9-7-5 reps of
Ring Dips
Squat Snatches @55-60% of 1rm snatch (fast singles or some can be touch n go)
rest 5 min bwn
Target is to get unbroken set of dips, you can do strict or kipping. This is little faster workout but looks easier than it will be.
Total volyme is 42 ring dips and squat snatches with high intensity.
Use band for help for those ring dips if you are struggling with them. Goal is unbroken set always.
total time is time of both sets.