From 0:00-10:00:
350 m row
10 goblet squats 16/12 kg
25 double unders

From 10:00-20:00:
300 m run
12 alternating box step ups
10 push ups

From 20:00-30:00:
30/25 cal bike
30+30 m single DB overhead carry 30/20 lb
15 m quadruped crawl

From 30:00-40:00:
20 cal ski
15 sit ups
10 alternating med ball over the shoulder 30/20 lb

8 rounds for quality:
2 min row/run
30s rest
2 min: 3 wall climbs, 9 burpees, 15 sit ups
30s rest

6 rounds for consistency:
2 min bike
1 min wall balls
2 min row
1 min sit ups

10-20-30-20-10 for time:
DB hang clean & jerks 35/25 lb
V-ups

Row 1000 / 800 m after each round.

OH squat 3x10 reps

15 minutes easy bike - at minute 3,6,9 and 12 - get off the bike and perform
30 s hollow hold
30 s passive bar hang

1 min rest
⠀⠀⠀⠀⠀⠀⠀⠀⠀
15 minutes easy row - at minute 3,6,9 and 12 - get off the rower and perform
10 sec arch rocks
15 s side plank per side

1 min rest⠀⠀⠀⠀⠀⠀⠀⠀

15 minutes easy ski - at minute 3,6,9 and 12 – get off the ski erg and perform
20 s HS hold
10 m quadruped crawl forward and back

4 rounds for consistency:

From 0:00 min to 2:00 min:
Barbell complex: 10 front squats + 8 SDLHPs 30/20 kg
From 3:00 min to 5:00 min:
20/15 cal row + max burpees over rower
From 6:00 min to 8:00 min:
DB complex: 10 DB power cleans + 8 DB push presses
From 8:00 min to 10:00 min:
rest

In teams of 2 for 40 minutes:

300 m ski
15 s rest
8-15 toes to rings
15 s rest
10 sandbag walking lunges
10 sandbag squats
15 s rest
90 s bike or row
2 min rest

One descends, one ascends the workout. Then change direction.

With continuously running clock, perform the following:

0:00 - 1000/800 m row
5:00 - 50 thrusters 30/25 kg
10:00 - 25 strict pull ups
15:00 - 40/30 cal ski
20:00 - 50 wall balls 9/6 kg
25:00 - 1600 m run / 1200 m assault run / 4000 m bike

Deadlift 4 RM, then 3x4 @ 90%