For time:

50 Cal row
40 ROB
30 Cal Row
20 ROB
10 Cal Row
5 ROB

For time:

21-15-9
Thrusters 45/32,5
Box Over Jumps 24/20"
3-2-1 Rope Climb

TC 7

Back Squat

3 x 4 x 70%
3 x 2 x 80%

Warm Up

1000m Bike
500m Row
10 Thrusters
7 Strict Pull Ups
8 Thruster
5 Strict Pull Ups
0:30 + 0:30 Lats Stretch
1:00 + 1:00 Ankle Mob
10+10 T Spine rotation

For time :

Run 5k
Bike 10k
Ski 3k

Shoulder press 5x5 reps, then max reps @ 80%

5 Rounds for quality:
2min Assault Bike
1min Ski
1min Rest

1.) Power snatch +ohs 4×3+3
2.) Snatch 5-6 x 3
3.) Snatch pull 5×3
4.) Snatch push press + ohs 4 ×5+1
5.) 3×
A.1) Romanian deadlift × 6
A.2) Palof press ×12
A.3) Russian twist × 16

A,
EMOM 16 (40:20; work: rest )
1.min: Burpee to plate (20kg)
2.min : Plate G2OH @20/15kg
3. min: waiters walk right
4. min: waiters walk left

B,
Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 5 reps each
1 min: 4 wall ball + 4 swings
2. min: 5 wall ball + 5 swings
3. min: 6+6
4. min: 7+7
.
.Goal: round of 9. (12+12)

Warm-up:
2x400m Run
2:00 Rest btw

Workout:
5x800m Run
3:00 Rest btw

Increase pace each round, so you complete negative splits across all 5 intervals.
Score: Total workout time. Comment interval times.

Cooldown:
2x400m Run
2:00 Rest btw