Varied intervals x 4 sets:

30/25 cal row
10 pull ups
15 med ball cleans 9/6 kg
20 sit ups
2 min rest between sets

Change the order of movements for every set.

10 sets for consistency:
In a 3-minute window complete:
15 wall balls 9/6 kg
10 push ups
350/300 m ski or row
1 min rest between sets

5 rounds for time:
500 m run
25 KB swings 24/16 kg
20 push ups
15 wall balls 9/6 kg
10 pull ups

Front squat 6 RM, then 3x3 @ same weigh

3 rounds of:
10 alternating DB snatches
10+10 DB side bends
10 DB Goblet squats
10+10 DB Single-leg deadlifts
Rest

4 rounds for consistency:
1000/800 m row or 800 m run
20 front squats 30/25 kg
800/600 m bike
15 shoulder to overhead 30/25 kg
1 min rest

40 min timecap.

Every 7 minutes for 35 minutes (5 sets):
750/650 m row
30 double unders
15 KB swings 24/16 kg
10 dual DB box step overs

Strength / Technique:

Pistols 5x 3+3

Hamstrings on Rower 5

Rest 3'min

*Then.. *
1' min of Max Pistols Reps

10 minutes with consistent pace:
Bike for meters, every 500 m perform 10 m quadruped crawl.

4 minutes rest

10 minutes with consistent pace:
Row for meters, every 400 m perform 12 KB swings (24/16 kg).

4 minutes rest

10 minutes with consistent pace:
Ski for meters, every 400 m perform 10 KB goblet squats and 20 s dead hang.

12´min

30"s Ski / Row

2 Snatch grip DL
2 Hang power snatches
2 OHS

30"s Bike / Run

Increasing weight each set and variate "Ergo"