Warm Up
3 rounds
1 min row
10-15 banded glute bridges + 10 band squat
10-15 perfect push ups
:20 Side plank Hold R/L

Metcon
1500m row @5km pr pace (s/m 23-27)
rest 1 min
250m row @1km pr pace (s/m 30-34)
rest 30s
250m row @1km pr pace
rest 2 min
1000m row @5km pr pace
rest 45s
250m row @1km pr pace
rest 45s
250m row @1km pr pace

Strenght
Bench Press 3x10reps @60-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin Ups 3x10reps@20-40% of 1rm
rest 2-3 min bwn sets

Optional Accessory Work
3-5x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-5x8-10 barbell bicep curls
3-5x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
rest as needed