A) 6 sets 

1:00 AD @75% 

12-15 push ups     

Rest 1:00 

*rest 3:00-5:00*

6 sets 1:00 Row @ 75%

12-15 Ring row

rest 1:00

B) 30min AMRAP @ 75%

600m run

100ft bear crawl

100m farmers carry

10 alternating turkish get ups DB/KB lite 

C) 15min EMOM

1- 15/12 cal row

2- (10-12) burpees

3- :30 tough sled push

D1. 4-6 Pull to sternum+transition rest 1:00

D2. (4-6)(6-8) Rings dips @1111 rest 1:00

D3. :10-:15 false grip hold (rings or bar)

Rest as needed x 4-5 sets