Warm Up
2 rounds
1 min ski erg
2 min rowing
10+10 single arm bench press
10+10 single leg hip bridges
5+5 single arm ring row

Strenght
Bench Press 12-10-8-6 reps, building in weights, perform new set every 3.5min.
30 sec after bench press set, perform 12-10-8-6 reps of hardened ring rows
Hip Thrust 4-5x6-8reps@50-80% of 1rm back squats (pause 1 sec at top on each rep)
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 5-6 rounds
450/500m rowing @5km pr pace
6-8 strict ring dips

Accessory Work
2-3x15-20 reverse flyes with light dumbbells
2-3x15-20 reverse hyper or ghd back extensions
2-3x 20 heel overs + :10-15 Flutter Kicks
rest as needed