For time with partner :
80 Partner wall ball over the rack @9/6kg
40/35 cal row - You GO I GO
80 m Single arm KB OH Carry (4x20m, 10m/arm) - You GO I GO @24/16kg
40/35 cal row
80 Russian swing @24/16kg
40/35 cal row
80 m Single arm KB OH Carry
40/35 cal row
80 Partner wall ball over the rack @9/6kg
40/35 cal row

Cash out : 40 burpee over rower (You GO, I GO )

Timecap : 30 mins

E3MOM 15
Bench press 2x22.5kg DB
10 strict pull-ups

Back squat
1x20 at 55% 5RM
2x5 at 65% 5RM

AMRAP 12
1 min handstand walk progression
20 DU

Abs: 3 rounds of
10 Weighted AMSU
20 Bicycle crunches
10 Hollow rocks
20 Barbell twists
Rest

EMOM x 8
1 rope climb + 20-30 DU

Warm up
2 rounds
1:30 cardio machine
10+10 banded side steps
10 banded hip bridge
10 banded air squat
then 2 rounds
7 "half" burpee
7 GTOH with plate
14 plate hops
rest 30s bwn

Metcon
15-12-9 or 12-9-6 reps
burpee
GTOH
perform 30 plate hops after each round

Strenght
Box Squat 15-12-9-6-6-6 reps

Accessory
2 rounds
12/12 bulgarian squats
24 alt leg v-ups
rest 1.5-2 min

A,
For quality:
Row, 1000 m
10 L/10 R Single Leg Box Step-ups
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Single Leg Deadlifts, pick load
2 Wall Walks
Row, 750 m
10 L/10 R Single Leg Box Step-ups
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Single Leg Deadlifts, pick load
2 Wall Walks
Row, 500 m
10 L/10 Single Leg Box Step-ups
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Single Leg Deadlifts, pick load
2 Wall Walks
Row, 250 m

Choose the weight. It should be light to moderate weight with a focus on position and recovery.

B,
For quality:
Stretch/Roll Quads, 2 mins
Stretch/Roll IT Bands, 2 mins
Stretch/Roll Lats, 2 mins
Stretch/Roll Upper Back, 2 mins

3 Rounds :

1:00 Echo ( easy, moderate, Hard )
10 Banded Circle
10 Scorpions
5 Hang Muscle Snatch
3 OHS
3 Push Press SN Grip

EMOM24:
a) 3-6 Box jump w/ straight leg landing
b) 8-16 alt. db hang split clean & jerk
c) 20-40 cross-over / 30-45s training / 60 SU
d) rest OR 15-20 + 15-20s single arm plank hold / 30-45s plank

Aim to find good movement flow with focus on solid technique and execution. You can start with easier weights / box height and increase round by round if technique allows.

Target RPE 7-8.