For time:
50cal row
50 box step up - 14lb ball
50 DL - 60kg
50 WB - 14lb

4 minutes rest

50 WB - 14lb
50 DL 60kg
50 box step up - 14lb
50 cal row

50 GHD for time

Front squat
1x3
1x6

Eilinen/Lepo

20min amrap
10 pullups
5 DL dumbell
8 pushpress
25kg x2
40kg

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
20s Hollow Hold + 10 Shoulder Taps + 5 Burpees
2 Min Laying Front Rack Stretch

Then...

1 Min Barbell OH Hold
1 Min Wall Sit

Metcon
3-4 rounds:
100m Farmers Carry
50ft Hand Over Hand Sled Pull @ Moderate Weight
10 Burpees Over the Wall
50ft Hand Over Hand Sled Pull
100m Sandbag Bear Hug Carry

Rest 2 Minbetween rounds

A: Back squat 3x5
B: Clean pull 5x3
C: FC Lunge walk 3set AHAP

shoulder press 10-10-10-10-10-10-10-10-10-10

For time /reps

600 DUs
300 goblet Squats @24kg
100 hspu

Time cap 28min