Complete as many rounds as possible in 20 minutes of

• 50-yard swim
• 20 push-ups
• 30 squats

5 rounds, for max reps
Body weight Bench Press
Pull-ups

Tech:
Kb clean
Kb OH squat

Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.

3 mins each:

Hips mobility with the rubber band;

Holding the full squat position 2x30 seconds pushing the knees out with your elbows;

Hamstrings/glutes 'massage' with the olympic bar

Rib cage mobility with foam roll and the olympic bar

Mobility on the shoulders internal rotators.

Lacrosse ball working across the arm pit and "wings" muscles. 3 minutes each side.
Scapulas Mobility w/ Lacrosse ball or gemini. 5 minutes together (if gemini) or 3 minutes each side.
Hamstrings and glutes "massage" with the olympic bar. 3 minutes each side or 5 minutes together.

Rest day!

3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Pec and hips mobility:
Banded over head position
Voodoo floss above the knee

Front squat 1-2-3-4-5-6-7-8-9-10 reps (first sets easy)