Warm Up
30-40 band pull aparts
then with rower
1:00 easy - > :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast

rest 3 min

Metcon
3 sets of :
350m row @easy/moderate pace (men goal pace 1.55-2.05 and women 2.05-2.15 / 500m)
150m fast pace (men goal pace 1.40-1.45 and women 1.50-1.55)
500m recovery row (men goal pace 2.15-2.20 and women 2.25-2.30)

WEIGHTLIFTING&STRENGHT
With barbell and do some front rack mobility during warm up of after wards if you need it
2-3 sets
3 muscle cleans + 3 tall power cleans + 3 strict press + 3 power clean&jerks

7-8 sets of
2-3 reps of power clean&push jerks @40-60% of 1rm clean&Jerk
rest 1-2 min bwn sets

Accessory Work
3 sets
50m double kb front rack walk or sandbag carrying on bear hug
12-16 farmers hold lunge walking steps @2x12.5-15 / 20-22.5kg's
rest 2 min bwn sets

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 nivusten/sisäreidet rullaus
1+1 min hamstring strech
1+1 min pigeon pose strech / glute strech on box