Warm Up
3 rounds
1 min rowing, add speed each round
15 hip bridges
15 v-ups
10 tempo goblet squat, add weight

Strenght
Build to heavy 5 rep set on Pause Back Squat
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% 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 Shoulder Press (pause on front rack before each rep)
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% 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 Work
2 sets of 20-24 weighted farmers hold walking lunges
2-3 min rest bwn (take 2x10 wu sets for lunges)
2 sets of single arm push press with db x 10-12 reps R/L
2-3 min rest bwn (take 2x5+5 wu sets for push press

Metcon prep:
2 sets
40s easy/20s moderate/10s fast row
rest 1 min bwn set

Metcon (zone 3-5)
2000m row @5km pr pace
rest 2 min
3x500m row @2km pr pace
rest 1 min bwn sets

Cool down
1000m light rowing