Warm Up
2 rounds
2 min row (start easy, add speed)
12 weighted cossack squat (controlled)
12 gtoh + halo with plate
24 weighted russian twits

Metcon
2000m row @5km pr pace (s/m 23-27)
rest 1 min
3x500m row @2km pr pace (s/m 28-32)
rest 30s

Strenght
Back Squat 10-8-6-6-6 reps@60-65-70-75-80% of 1rm
rest 2-3 min
Front Squat 3-4x5reps@60-70 and 1-2x75% of 1 rm
rest 1.5-2.5 min

Optional Accessory Work
3-4 sets 6/6 bulgarian squat, use mod weight, pause at floor, fast up
3-4 sets 12-15 goblet squats
3-4 sets of: 8-10 banded standing trunk twits each side + 16-20 alt leg v-ups
rest as needed