Warm Up
2 rounds
2 min row or air bike
10+10 half kneeling press

10+10 single leg rdl
1:00 Plank Hold

Strenght
Back Squat 4x6 reps @62-71 and 2x76%
rest 2-3 min
Front Squat 3x5 reps @60-65-70%
rest 2-3 min

Metcon
3x interval
1st) 20/16 cal row + 10-15 pull ups/ring row + 8-10 power snatch @25/35kg

2nd) 16/12 cal row + 10-15 pull ups/ring row + 8-10 power snatch @25/35kg

3rd) 12/10 cal row + 10-15 pull ups/ring row + 8-10 power snatch @25/35kg

Alt time full round with partner. If no rower free then air bike and same calories.