Three rounds for time of:
Row 500 meters
Run 400 meters

4 rounds

45 second work
15 second break

Flutter kicks
Sit ups
Bicycle abs
Plank hold

15 min

Tarnsition with feet on the floor
Transition with rubber band
Free muscle up with 1s pause at the end of pull.

Choose which scaling most serves your skill level.

10x 30m every second minute.

First 2- @ 70%
2-4 @ 80%
4-6 @ 90%
6-10 @ 100%

For time:

21 Thrusters 42,5/30kg
21 Bar facing Burpees
--
2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg

15 Box Jumps 61/51cm

15 Thrusters

15 Bar Facing Burpees

2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg
15 Box Jumps 61/51cm
--
9 Thrusters

9 Bar Facing Burpees

2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg
15 Box Jumps 61/51cm

5 rounds for quality:
30 mt Heavy reverse sled drag

15mt Heavy Dball or sandbag bearhug carry
10mt Front Rack Dumbbell walking lunges (2x22.5/2x15kg DBs - Open standard)
Rest 1:00

6 min EMOM
even 30 s handstand hold against the wall
Odd 30s hang on a pull up bar

Front squat 1 RM

1-rep-max snatch

6 x 4 Tall Clean
EOM 16 min Hang clean + clean + 2 front squat