You may not have time for everything people. But get after what you can!
Warm up5 min :30 on :30 off
-Bear crawl(tri-pedal)
-double under
-hollow rock
A) barbell row w/2 sec negative 5×5
B) barbell row 5×10 same weight
C) 3 rounds: 10 SHSPU+10 DB press
Rest as needed for max load(3 min or so)
D)
5 rounds
20 box jumps 24/20. 13 KB swings 70/53. 6 alt DB snatch 80-100lbs/50-70 lbs
E) 100 heavy slam balls to shoulder 100/70
F) class metcon