If your going to do class skip at least two portions of this.
Warm upRow 8 minutes+5 minutes of :15 sprint/:45 chill pace
4 rounds 25 wallballs+20 push-ups+15 toes to bar+3 min mobility
Rest exactly 10 min between each part of A, B, and C.
A) 18 min AMRAP row 1k+15 strict hspu+10 push press 135/95+3 legless rope climbs
B) 10 min EMOM
2 power cleans 225-275/135-165
And 2 muscle ups
C) 5 min AMRAP 5 back squats 275/185+100m run
D) class