50 cal Row
50 x DB Push Press 22.5/15
50 x WB
50 x T2B
50 x WB
50 x DB Box Step over 22.5/15
50 cal Row

15 x Squat Clean (42.5/30)
30 x DU
12 x Squat Clean (60/40)
45 x DU
9 x Squat Clean (80/52.5)
60 x Du
6 x Squat Clean (100/65)
75 x DU

For time
3rds
21 x Thruster 85/115lb
21 x C2B

3 rounds:
15 x deadlifts
15 x strict deficit handstand push-ups
W 205 lb., 2-in. deficit 
M 315 lb., 3.5-in. deficit

1000m Row

Muut ergot
Assault Bike 60cal
Ski Erg 60cal
C2Bike 2000m

5 rounds:
500-m run
15 x overhead squats
15 x bar-facing burpees
W 125 lb.  M 185 lb.

For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean
W 185 lb.  M 275 lb. 

Row
2x3000m
rest 5min
Muut ergot
AB 150cal
C2Bike 6000m
Ski erg 150cal

Weighted Ring Dip x 5
Weighted Pull Up x 5
rest as needed btw movements

then
4sets

Push Ups RIR x 2-3
Ring Row RIR x 2-3

12 x Sit ups
10 x Air Squats
8 x Hang Clean