Treeni 1
Warm Up
3 rounds
15/12 cal row
10 ring row
10-15 medball jump squat
10-15 hollow rocks

Strenght
Back Squats 10+10+8+8 reps@57-62-67-71%
rest 2-3 min
Front Squat 3-4x5 reps @60-65-1x2 @70%
rest 2 min

Metcon
3 sets , go every 6 min
400/500m row @5km pace
12-15 unbroken muscle snatch @25/35kg

Accessory Work
3x12/12 bulgarian split squat with db's
3x12/12 kb row @heavyish
3x15 reverse hyper
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio