weightlifting:
10 x 3-position snatch:
hip-knee-floor

snatch high pull
3x3 (heavy)

Back Squat 4x1x90%

5 Sets For Load:
3 Power Cleans +
2 Split Jerks

500m/450m row x 16 total

Row 500m/450m then rest time it takes your partner to row.

8 intervals each. You can push really hard on these as you will get plenty of rest.

Time cap 32 Mins

3x10 Hack squat

Elevate heels on 20kg plate

EMOM 16
1. 3 Wall Walks
2. 30 Double Unders
3. 10 Pull-ups
4. Rest

5 x Every 2:00

12 Wall ball 9/6kg
12 Goblet alt box step up 24/16kg (60/50cm)

For quality and speed

EMOM 12
1) 6+6 KB snatches 24/16 kg
2) 12 Box jumps
3) Rest

EMOM 30

1) 20/14 Cal Row
2) 5 Push Jerk 60/40kg
3) Rest