3 Rounds
6x 5min (30 min)
A)
Row 30/25cal
20 box step up/ down up

B)
10 Ring row
15 Swing @ light
20 Air squat
80m Sled (light)

Rpe 3-4

Wod
For time
Row 1200m/1k (6 min tc)
50 Db Snatch@22,5/15kg
30 Burpee
14 min tc

AMRAP 8
8 Db hang squat clean @22,5/15kg
8 Db front rack reverse lunge
8 box jump over

10 bent over rows
10 tricep extensions
15 hollow rocks
Rest 1 min

EMOM 5min
5 Thrusters

EMOM 5min
3 Thrusters

EMOM 5min
Cluster + Thruster

You can put some weight more for every Emom if your technique stays good!

EMOM 10

1 minute : 6 Box Step Ups 24"/20" /w Double KB or DB. AHAP.
2 minute : 6 Rower ABS

6x
AMRAP of
2min ON/2min OFF
Alternating between A and B

A. 7 Overhead Squats 42.5/30kg
20 Double Unders

B. 7 Thrusters 42,5/30kg
5 Bar Facing Burpees

EMOM 16

1 minute : 7 Bar Facing Burpees
2 minute : 5 TnG Power Clean 50/35kg
3 minute : 50 sec barbell Front rack Hold
4 minute : 30 Double Unders ( practice )

1:00 Around Worlds
1:00 Pass Trough
1:00 Knuckle Drags
1:00 Couch Stretch / Each
1:00 Pigeon / Each
1:00 Active Spiderman
1:00 Banded Lat Stretch / Each
1:00 Banded Triceps Stretch / Each

25 Minutes, For Quality:

5 + 5 Windmill
15 Banded Hip Thrust
10 Knees to Chest
8 Supine Ring Row
1:00 Wall Sit