Strength

Novice: 3*5 push press (press if necessary)
5*3 drop into split (no weight)
Advanced: 3*3 push press
5*2 split jerk

Workout

6 sets of

30 sec on 30 sec off
Sandbag over shoulder
Rest 4mins

6 sets of
30 sec on 30 sec off
max distance on erg