warm up
3 rounds
200m run
10 burpees
10 thrusters 45/35

Push Press
2X5 70%
2×5 75%
1×5 80%

Workout-A
50-40-30-20-10
Cal row
Wallball 20/14

or

workout-B
50-40-30-20-10
Cal row
HRPU