2-3sets:

8+8 reverse lunge
8+8 Db row

WU 1 3 x 3mi:
Ergo

WU 2 30/30 x 8, 2 rnd:
1) Y-pull+ press btn
2) banded external rotation
3) wall Angel
4) lapaveto

Every 2min x 5:
Bench press 8-8-6-6-4

Every 1,5min x 12:
1) 10-12 biceps curl
2) 8-12 Z-press
3) 15-20 push up knee down
4) 10-15 banded triceps push down

Fs 10-8-6-6

2 Intervals

A1. 15-minute EMOM (0:45/0:15)
1) BikeErg for calories
2) KB clean and jerks @ 2 x 24/16kg
3) Shuttle runs*
4) Wall walks
5) Rest
* 1 shuttle run = 7.62m out + 7.62m

A2. 15-minute EMOM (0:40/0:20)
1) Cross-over single-unders
2) DB shoulder to overheads @ 2 x 22.5/15kg
3) Box jumps, 24/20″ (step down)
4) Devils presses @ 2 x 22.5/15kg
5) Rest

Rest 3:00 b/t EMOMs

Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

AMRAP

• Complete as many rounds as possible in 8 minutes of
  • 2 wall walks
  • 2 deadlifts

♀ 205 lb
♂ 315 lb

Deadlift, work up to heavy 4RM
+
2x4 @90% of 4RM

Run

50-60 Minutes @ HR zone 3

Front Squat 5-4-3-3

Back Squat 8-6-4-4

Strict push ups: (5 x 10) slow tempo
                             45s rest between sets
Then
Bent over rows: (3 x 10) slow tempo
                             45s rest between sets