4 sets:

"Rower roll-out" abs 8 reps
Shuttle run 100 m
banded triceps 15 reps
rest 30 sec

Metcon:
AMRAP 10
50 wall ball
40 burpee
30 DB snatch
20 push up
10 T2B

3 Rounds of:

10 Hang Power Cleans 60/40kg
15 Toes-to-bar
20 Burpee over bar

5 x 3, Weighted pull up, underhand grip, AHAP

In teams of 3 or rest 1,5-2 min after each round.
4-6 rounds each person :
12-15 calories of rowing
12-15 wall ball shots

3 rounds
min 1 - ring hold (straight hands) or hold bwn boxes x 15-25s
min 2 - chin over bar hold x 15-25s (you can use box under bar if needed)
min 3 - hollow rocks x 20-40s
min 4 - slow tempo wall squats x 20-40s (keep the body tight)
min 5 - rest

For time

Row 700/650m
50 wallball 9/6kg
100 du´s

5 x

8 seated press (floor, barbell)
8-10 supine body row
:45 hollow rock

Send off 3:30

(no rest btw movements)

EMOM 10
1 Power Clean + 3 Front Squats

Snatch Grip Push press + Snatch Grip Push Jerk

7 x (2+3)@75-95%