50, 30, 15 reps of body weight squats, push ups, and lunges with a 500m bike sprint between each set of reps i.e. 50x body weight squats, push ups and lunges, 500m bike; 30 body weight squats, push ups and lunges, 500m bike etc

For time: Run 5 kilometers
If running indoors, make sure the matt doesent do the work for you so keep the pace where you can still maintain a good running form: hip up, knee first etc.

Tricep smash with barbell raised to about shoulder height 2min/side,
Shoulder external rotation with lacrosse ball 2min/side

15min time cap
75 snatches 40/30kg
5 box jumps each time u drop the barbell

5 x 3

Overhead Squat 5x5x75% 1RM

Foam Roll Quads / Calves / Upper Back
Face Down Scorpion Kicks
Frog
Inchworm to Cobra
Crab Reach
Beast Rocks
Dead Bar Hang
Scap Pullup
10

40 minutes w/partner YGIG

Row/Cycle/Ski/Run
While partner…
5 Turkish Get-up 16/8 kg
10 KB Side Bend 24-/16
10 Toes To Bar

Keep heart rate 130-150 bpm

3 rounds for time:
Burpee box jumps- 8reps
Pull-ups- 8reps
Sit-ups- 16reps

Push- ups
4 x max reps