30MIN for quality:

20 Cal erg of your choice
5 Strict C2B
15 Push-up
10 Ring row
20 Alt. Goblet reverse lunge steps
20 Abmat sit-ups

Tabata:
bicep/tricep (banded)

3x
10 Lateral pull down
10+10 Chest flyes

6 sets of

AMRAP 1 min
10 dbl DB hang snatch@15/10kg
Max rep DB facing burpee
Rest 1'
AMRAP 1 min
12/10 cal Row
Max rep lat burpee over rower
Rest 1'
AMRAP 1 min
10 double DB thruster @15/10kg
Max rep double under
Rest 1'

4-4-3-3 snatch drop
3 broad jump @max effort
rest 1:30

3 high hang squat snatch

3 high hang power snatch

Deadlift

1-1-1-1-1 Heavy Singles

Go Every 3:30

Barbell Bicep 21s
3 x 21, 7 reps each position. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Clean&Jerk

3 Supersets of
10 Hip Thrusts, pick load
1min Pronated Pull-up Bar Hang, no grips
- Rest 2min btw sets

4 rounds for time:
500/400m Row
500/400m Ski
Rest 1:1