Row for 20 minutes. Don't go all out. Try to keep stroke level low, about 20-22 strokes/minute.

3 x 3 High box jump
or/and
100 / 75 / 50 DU:s AFAP

treshold metcon
otm 40:
1. 5 front squat
2. 8 ttb
3. 11 batman sit ups
4. 14 bar over jumps

21-15-9-15-21
Deadlift @ App. 55% from 1RM
Burpee
For Time

5 rounds:
Run around the box,
8 STOH (60/40kg)

Hang Power Clean + Hang Clean (above the knee) + Front Squat + Thruster

1) Row/Assault...
2) 5 Hang Power Clean (60/40kg) + Box over anyhow
3) rest

2 Clean Deadlifts+ 2 Hang Power Clean

Hang from just above knee cap.
As heavy as form allows and reps by feel.
Lift in pairs.

2 rounds of:

30 Double Unders
12 DB Snatch
10 Knees to elbows
8 Burpees

Choose a challenging weight for DB snatches.

4 rounds of:

5 Overhead Squats (ahap)
10 Toes to Bar
15 Box Jumps