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Conditioning:

Row 5000m (Fx: 4000m)

But…

E3MOM
5 Strict Ring Dips (Fx: Hand Release Push Ups)
10 Alternating Front Rack Lunges (135/95) (Fx: 95/65)

Time Cap 40:00

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Strength:

20:00 to Establish
1RM Squat Snatch

Conditioning:

AMRAP 7

7 Toes to Bar
14 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
21 Air Squats

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Strength:

4 Rounds

1:00 Weighted Plank (ME)
1 Each Side Turkish Get Ups (↑)

Time Cap 12:00

Conditioning:

5 Rounds

200m Run
5 Right Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Right Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Left Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Left Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)

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Strength:

E2MOM 10

4 Tempo Strict Press (30×3) (↑)

Conditioning:

For Time

Buy In: 30/25 Calorie Ski Erg (Fx: 25/20)

Then:
100 Push Ups (Fx: 75 Push Ups)
E2MOM Starting at 2:00, Run 100m

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Strength:

EMOM 12

1 Front Squat (↑)

Conditioning:

6 Rounds

20 Wall Balls (20/14) (Rx+: 11’/10′)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)

Time Cap 20:00