4 rounds, each round for time, of:

Row, 500/400 m
25 Wall Balls, 20/14 lbs
15 Pull-ups

Go every 4:30

Score is last round time, you can add the rest in comment section.

5 x 3 snatch pull, 100-120 % 1 RM

For time:
Perform these exercises, knees to elbow, Box Jumps, Push Press (50kg men) - reps 2,4,6,8,10,12,14,16,18,20

Find your daily max for:
Squat clean+Hang squat clean+2 split jerks

10, 8, 7

For time:
50 T2B
50 Wall Balls
50 Burbee box jump overs
50 Dumbell Snatch

For quality
3 - 4 rounds:
Turkish get up x 2 (side)
Waitress plate 10 m (side)
Pallof press x 10 (side)
Hanging Scapula pull x 5 (side)

15 WB 6kg
15 ring dips(with black band)

1) Power Clean 7-10 reps
2) Box Over Jump 10-20 reps
3) GHD Sit Up
4) Run
5) Rest

Post loads & reps into comments

4 rounds:

5 min bike
1000m row (steady medium ~4min pace)
30 DU

Rest 1 min between rounds

The trick is to harden the pace on every round on assault bike. For example: 275watts/300watts/325watts/350watts