3 rounds:
25 shoulder to overhead 40/30 kg
50/40 cal ski or row
25 back squats 40/30 kg
5 min rest

Back squat 10-8-6-6 reps reps

Bench press 5 RM, then 3x5 @ 90%

10 rounds:
15 wall balls 9/6 kg
6 HSPU
8 DB power cleans
4 T2B
1 min rest

3 min on, 1 min off for 9 rounds:

A. 100 m run, 15 air squats
B. 15/12 cal row, 12 deadlifts 50/35 kg
C. 30 double unders, 6 DB thrusters 30/20 lb

Rotate stations for total 3 rounds per each stations.

For time:
Row 5 000 m

Every 2 minutes, for 40 minutes (4 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 15 box dips + 30 double unders
Station 3 – 400 Meter Run
Station 4 – 10 toes to rings
Station 5 – 15-20 ring rows

6 min on, 1 min off for total of 6 rounds:

A.
800 m run or bike for calories

B.
10 wall balls 9/6 kg
6 T2B
20 double unders

C. 15/12 cal row
10 DB push presses 30/20 lb
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.

OH squat 3x8 reps

Front squat 3 RM, then 3x3 @ 90%