Run 4 miles preferably outside on a hilly track.

AMRAP 15

10 Wall Ball Shots 8kg Ball, 24" Target
5 HSPU
2 MU (Scaled to 3 Pull Ups, 3 Ring Dips per MU)

3 Rounds, 10 Wall Balls, 3 HSPU

Complete 5 rounds, beginning a round every 4 minutes:
9 Chest to Bar Pull-ups
12 Kettlebell Snatches, 50 lbs (6 each arm)
15 Calorie Assault Bike

21/15/9
SDHP @24
KB Swing @24
Push ups Touching Kettlebell infront

5 R
500 row (hr 152)
Max hspu
500 row
Max mu

30 min UGIG every 250m row
30 min UGIG every 300 yards AB
30 min ski erg every 250m ski

5x5x5x3x3x2x2x1
Push press max weight

some sort of plank ladder nonsense

AMRAP 15 minutes
run 40 meters
8 squats
run 40 meters
8 burpees

I think I did 10 rounds.

3R
24 cal row
21 WB
18 DB snatch 22,5kg
15 lateral burpees over erg

In 18 minutes, complete as many rounds as possible of:
Run 400m
15 Power Cleans @ 45kg/30kg
15 Shoulder-to-Overhead @ 45kg/30kg
Beginner: Scale movements and load as necessary.
Advanced: Power Cleans & Shoulder-to-Overhead @ 55kg/40kg.

Result:- 3R + 400M (40KG)