Short training here. On purpose. If you need to do more go for it.
Warm up
3 nose breathing rounds
10 squats
10 push-ups
10 ring rows
3 nose breathing rounds
7 db thrusters 30/20
5 chest to bar
A.
15 chest to bar
10 deep breaths
5×3 chest to bar
10 deep breaths
B.
15 min emom
Min 1: 15/12 cal row
Min 2: 15 burpees over the rower
Min 3: Rest