700m Row
70 x OHS (20/15kg)
each time bar touches the ground, do 7 Burpees

3 rds:
10-20 V-sit up
15-30 Back extension (with box)

And then...

60-90s. Holllow rock

New Interval every 4th minute

2x
20/15 Cal. Row
+
A) 12 Wall Balls
7 Box Jump Overs

B) Sled Push
Sled Pull
Farmers Carry

C) 12/8 Cal. SkiErg
10 Target Burpees

D) 12/8 Cal. Assault Bike
10 DB Snatches

A) 3x
2min ON/2min OFF
Row 500/400m + AMRAP Burpee

B) 3x
2min ON/2min OFF

1) ME Assault Bike
2) ME SkiErg
3) ME Shuttle Run

C) 3x
4x30sec ON/30sec OFF

1) Farmers Carry
2) Sled Push
3) Box Jump Over-lane

3 rds:
HSPU:
Max reps Unbroken!
Rest 90s.

(if you can do over 15 reps, do it with deficit)

Snatch + OHS 4x(3+3)x65%

Clean complex:
E2MOM x 8
1 squat clean (floor)
1 hang squat clean
1 front squat

Alternate 4 sets:

6 Press, AHAFA
8+8 Single Arm DB/KB Row

Rest as needed, scale if needed

Assault or Row:

7 rounds: 20sec Hard, 40sec Easy

Metcon:
AMRAP 8
20 KB snatch 24/16
20 abmat sit ups
20 jumping lunges
rest 2:00
AMRAP 6
10 KB snatch
10 abmat sit ups
10 jumping lunges