Good workout

Warmup
10 wall ball shots
10 ball pushups
100 jumprope
Two times

10 squat cleans
Row 3min at >750m
For 3 rounds with 90sec between rounds
95/115/115
777/757/755

5min rest

3rounds
10 front squat (115/125/135)
3min of box step overs
90 sec rest

90 sec slosh pipe
150 sec front ring hold in plank position