3 Rounds:

20s Hang From Pull-Up Bar
10s Rest

Then..

3 Rounds

20s Handstand Hold Against a Wall
10s Rest

Then..

20s Glute Bridges
10s Rest

5 rounds: (25min)

40s max meter row
20s rest
40s max reps of box Jump overs
20s rest
40s max reps of wall walk
20s rest
40s max reps of double unders
20s rest
40s max reps of dips
20s rest

E2mom x8 (16min)

4 thruster @55/40kg
6 double db box step overs @2x22/14kg
8 chest to bar

40-60 minute Bike, Run or Row @ Zone 2 Cardio

Deadlift 15-12-9-6 reps

Warm Up 200m Easy Swim

Main Swim

25 x 50m Swim

Rest 1:00 between

Cool Down

150m easy Swim

For quality
3 - 4 rounds
A. Banded scapula pull x 10 - 12
B. Seal row DB version x 10 - 12
C. Hollow rock x 10 - 12
D. One handed ring row x 10 - 12

EMOM 12
Minute 1: 8-10 Strict HSPU
Minute 2: 15 Hollow Rocks (add weight if possible)
Minute 3: 1-2 Legless Rope Climbs

HSPU options: Strict, strict to pads, pike push-up, DB Push Press
Rope Climb options: Legless, legs, halfway, floor to standing.

ACCESSORY

abs:
3x
max reps toes to bar
15 v-ups
max reps toes to bar
-rest 1min between rounds

EMOM x10-16

1) 20-50 DU
2) 5-10 ttb