E3M for 15min:
Dead Lift: 5-5-5-5-5 @30x1
+
4 rounds: 30sec on/30sec off
1: Isometric double kb front rack wall sit
2: Isometric top pull up hold
3: Weighted Sorenson hold
4: Hollow hold

EMOM 8 min

4-6 Toes-to-bar

In teams of 3 accumulate as many calories on the assault bike and climb as many ropes as possible in 40 minutes:

One bikes, one climbs, one rests. Alternate stations every 3 rope climbs.

Result is the calories biked and ropes climbed.

Power Snatch, five sets of threes.

200m Warmup (any stroke)

4x E2MOM 50m Crawl
2 min rest
4x E2MOM 50m Breaststroke
2 min rest
4x E2MOM 50m Backstroke

200m Cooldown (Swim easy and relax)

Every 2min for 12min:
1: Bench Press x 8
2: Single Arm Dumbbell Row x 15-20 reps/each arm
+
4 rounds for time of:
Row 500 Meters
20 Push-Ups
10 Strict Pull-Ups

3 rft
800 m run
21 power clean 70 kg*Your text here...*

Post if coming

Every 90sec for 12min:
1 power snatch
1 OHS
1 Hang squat snatch
+
Every 90 sec, 3 rounds
1: Back Squat x 8 reps @ 30X1
2: Strict Chin Ups x 8-10 reps @ 21X1
3: Plank from Elbows x 45 seconds
4: Supine Ring Rows x 10-12 reps @ 2111
+
3 rounds:
10 Hspu/DB push press
10 Box jumps/step ups

Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 50/35 cal on rower
Station 2 – 50 Double-Unders + 20 burpees
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Rkb swing 24/16kg