A5

2 min row
2x6 sgl leg deadlift @24kg
2x10 dead bug to side plank roll

3x5 deadlift @120kg, 10 cable crossover rear flyes @9kg

3x10 lat pulldown, 8 alt hammer curls each arm @14kg

A4

3x10 Banded back squats @60kg-80kg-90kg (green band each side)

Later:

2x4 min Skill mill walk/run @level5/6 (keep power output high)
Hang from bar and alt sgl hand grips in rest

2x10 Paloff press @13.5kg (cable)
5x6 Sgl arm KB snatch @24kg-8 crossover cable face pull @9kg
3x8 Bench supported DB row @2x24kg

A3

For TIME:
3 laps (10m) of sled push (plastic covered box on turf) @100kg
48 sec

6 point carry complex @16kg (waiters walk, front rack walk, farmers carry then switch arms) 
10 min (5 min each arm)

WOD:
For TIME:
100 Sgl arm KB snatches @16kg - switch arms as needed 
5.10 

Then:

EMOM for 9 min:
Min 1 = 200m Ski erg 
Min 2 = 200m Row
Min 3 = 200m Bike (Air bike if have one)

A2

Tripod with band press/pull x10 each arm

DB Bench press 5-5-Max

26kg-30kg-34kg (9)

9 x 3 Strict pull-ups

rest 1 min

A1

Warm up on skill mill

Deadlift 5-5-Max (not touch & go)
90kg-105kg-120kg (10)

Pull-up pyramid 1,2,3,4,5 etc.. until failure to complete set in one go.
10 sec rest for each rep just completed
33 reps

Tabata skill mill @16kmh (ish)

J16

Shoulder press 5-5-Max
45kg-52.5kg-60kg (8)

5 x Max strict pull-ups
11-8-7-6-6