Warm Up
Speed Ladder Drills for 5 minutes
straight to
Agility&Coordination Drills for 5 minutes
then 2 rounds
10 gtoh + halo
10+10 single arm plate press
10 plate row
10 plate squat

Strenght
Build to heavy triple of Pause Overhead Squat (pause at bottom)
3x5 and 3x3 reps
rest as needed bwn sets
Build to heavy single of weighted pull up or chin up
5-5-3-3-1-1-1-1-1 reps
rest as needed bwn sets

Metcon Prep for rowing 2x40/20/10s with 1 min rest bwn set

Metcon

10 sets
500m row @5km pr pace to start and finish at 2km pr pace on last 2-3 rounds
1 min rest bwn sets