Max rounds in 12 minutes
5 Burpees
10x push-ups
15 Wall Balls
20x Squats

4 sets of Complex
1 Front Squat Pause (2 sec Pause) + 3 Front Squats = 1 set complex

Hang Squat Clean
5x3 @ 70% of max

PartnerWOD
50-40-30-20-10reps
Burpee-Box Jumps
Push Press 50/35kg
Toes-to-bar

Hsw technique (20min)

9 minute EMOM 40/20
3rounds
1- Row
2-wall ball 20/14
3-jump rope

3 rds
2 Rope climbs or 6 rope pulls
10 Kbell swings
10 t2b or k2c
10 ring rows
go up 5 each round starting with kb's

Deadlift

Take 20min to build to a 3-RM Back squat

30min AMRAP:
50 partner over burpee
100 box jump alternating
50 sit-up alternating
100 air-squat alternating
Run around the box w/ partner