For time:

1000m row
21 bench press
15 strict pullups
750m row
15 bench press
12 strict pullups
500m row
9 bench press
9 strict pullups

TC: 30 MIN

A) 4 sets
In 3 mins complete:

2 rounds of
12 box jump overs@60/50 cm
9 toes to bar
6 DB thrusters@2x22,5/15 kg
-into-
Max calories row/bike/ski in time remaining

-rest 2 mins between sets-

Goal: ~ 1 min of cardio, consistent rounds
Score: total calories

B) AMRAP 10 mins with a partner
Partner 1: farmer carry for distance@heavy
Partner 2: holds handstand/wall sit/plank

Switch as needed.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Empty Barbell Upright Rows
5/5 Shoulder Cars Against Wall
10 Wide Grip Empty Barbell Bent Over Rows
-Rest as Needed b/t Sets-

EMOM20
1) 10 SDHP
2) 5-10 T2B
3) 10 (5+5) Box pistol
4) Russian twist w KB 16/20kg

5x5 Bench press
EMOM5
Moderate weight

5x5 Deadlift
E1,5MOM
Moderate weight

3x
10 Bend over row
10 Good mornings
10 SDHP
10 Romanian deadlift
10 DL

AMRAP 11 2:00 ON / 1:00 OFF

45 Wallball Shots 20/14p
40 Push-Ups
35 Double Unders

5 rounds of:
5 L-pullups
10s L-hold
5 Arch rocks
10s Arch hold
5 Hollow rocks
10s Hollow hold
Rest

Ring MU skills

E2MOM, 5rounds
1-5 Ring MU
10-20 DB snatch alt.