Warm Up
2 rounds
2 min air bike
20 hip bridges/10+10 single leg hip bridges
20 alt leg v-ups/20 v-ups
10 hr push ups
10 tempo/pause goblet squat

Strenght
Build to heavy 5 rep set on Pause Back Squat
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Pause Bench Press
2-3x8reps@35-55% and 3-5 sets of : 5reps @65-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Prep :1-2 set of 40-50% of reps what you are going to do at workout weights

Accessory Work
2 sets x 16-24 reps : Weighted farmers hold walk lunges with 15-20/20-30kg dumbbells
rest 2 min
2 sets x 16-20 reps : Incline or normal Dumbbell Bench Press alt hand with 22.5kg's (other holds on top while other pressing)
rest 2 min

Metcon Prep
2 sets
40s easy + 20s moderate + 10s fast rowing, rest 1 min bwn set

Metcon
1000m row @5 km pr pace (25-28 s/m)
rest 30s

300m row@1km pr pace (30-34 s/m)
rest 1 min
1000m row @5 km pr pace (25-28 s/m)
rest 2 min
200m row@1km pr pace or faster (30-34 s/m)
rest 30s

200m row@1km pr pace or faster (30-34 s/m)
rest 1 min
1000m row @5 km pr pace (25-28 s/m)
rest 30s

150m row@1km pr pace or faster (30-38 s/m)
rest 30s

150m row@1km pr pace or faster (30-38 s/m)

Cool down
1000m light rowing