Flush:
10 slamball Burpees (no push up)
20 cal row
30 bicycles
40m bear crawl

Endurance:
5k row

Barbell Club:
A) 6 sets of
Power clean
Front squat
Hang power clean
Front squat
Split jerk
B1) 3×15 ghd sit ups
B2) 3×8 rack lunges
c) mobility