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%

OH squat 3x3 reps

Back squat 3 RM, then 3 sets with 80% (choose reps)

On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
12 push presses 30/20 kg
15 sit ups
30/25 cal bike

On the 20 min: 100/80 cal row

On the 30 min: 3 rounds:
15 goblet squats (20/12 kg)
10 box jumps 24/20”
3 wall walks

3 rounds of:
10 DB deadlifts
10+10 DB side bends
10 Ring rows
20 Russian twists
10 Arch rocks
Rest