Warm Up
3 rounds
40/20/10s echo bike, add speed
15 hip bridges
15 hollow rocks
10 ring rows
10 tempo goblet squat, add weight

Strenght
Build to heavy triple on Pause Front Squat
3x6reps@35-60% and 3-4 sets of : 3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
Build to heavy triple of dead stop weighted pull ups
3x6reps@35-60% and 3-4 sets of : 3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Accessory Work
2 sets of 10-12reps bulgarian split squat @2x kb's on front rack hold R/L
rest 30s bwn legs, 2 min after both legs
2 sets of 20-24 reps alt hand gorilla kb row @RX or RX+ dumbbells (other kb on ground, when other pulling)
rest 2 min

Metcon Prep:
2-3x 40/20/10s of rowing, add speed
rest 1 min bwn sets

Metcon (zone 3-4)
2000m row @5km pr pace
rest 1 min

500m row @2km pr pace
rest 2 min
1000m row @5km pr pace
rest 1 min

500m row @2km pr pace

Cool down
1000m light rowing