10 x 3

Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

5 rounds for time:
5 HSPU
5 Ring dips
5 DB Pushups
5 DB presses

For 40 minutes at consistent pace:
2 rope climbs
200 m run
12 goblet squats
300/250 m row
12 v-ups
500/400 m bike
1 min rest

For time:

Partition as you like:
100 wall balls 9/6 kg
200 KB swings 24/16 kg
3,6 km hill trail run or 300/240 cal row

Back squat 3x12 reps

Deadlift 6 RM

Every 3 min x 12 sets:
1st 60 s bike + 60 s burpees
2nd 60 s row + 60 s double unders
3rd 60 s run + 60 s alt DB power snatches 30/20 lb

Every 4 min x 10 sets:
250/200 m row
5 pull ups
10 wall balls
15 sit ups

4 rounds:
3 min row or run for calories
2 min single DB box step-overs (24″/20″)
1 min burpees

2 min rest between rounds.