Warm Up
3 rounds
40/20/10s rowing, add speed
6+6 single leg rdl + 6 rdl with barbell
12 tempo ring row
:30 knee tuck hold

Strenght
Build to heavy triple of dead stop deadlift
3x6reps@35-60% and 3-5 sets of : 3reps @65-85% of 1rm. On last set 1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
PERFORM 2-3 SHARP BOX JUMP TO 50/60CM RIGHT AFTER DEADLIFT SET.
Build to heavy triple of dead stop weigthted chin ups
3x6reps@35-60% and 3-5 sets of : 3reps @65-85% of 1rm. On last set 1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Metcon (45min) zone 2-3 mainly
Every 4 min for 20 minutes (5 sets)
1:40-1.50 @moderate pace bike erg
8-12 heavy wall ball shots @20/30lbs
straight to
20 min easy pace bike erg (perform every 5 min = 2 set: 5-10m hs walk OR 2-3 wall walks with 20-30s rest bwn set.

Cool down 5 min walking on assault runner