Row:

8 x 500m
1 min easy between intervals

8 Mins EMOM:

3 BB clean and jerks

20/10 x 8

Squat to squat jumps
Reverse lunges

20/10 x 8

Mountain climbers
Box jumps

21/15/9

BB snatches
Calories row

15/12/9

Thrusters
TRX pulls

30/20/10

Kettlebell swings
Back extensions