Conditioning:

8 Min AMRAP
Row 1000m
Remaining time :
5 Burpee
5 TTB
5 Jump squat

rest 3 Min –

8 Min AMRAP
Run 800m
Remaining time
10 Box jump
10 Russian swings
10 Goblet squat

rest 3 min –

8 Min AMRAP
50/40 cal AAB
Remaining time
15 Back extension
15 hanging high knee