Warm up

Mobility and 3 rounds
1 min row
20 cossack squats
10 medball jump squats/cleans
:10-20s ring support hold

Strenght
Back squat 4x8 reps @57-62-67-71%
rest 2-2.5 min
Front Squat 3-4x5reps @60,65 and 1-2x70%
rest 2 min

Metcon
1000-800-600-400-200m @start +3 sec on 2km pr pace and increase pace each round
rest 50% of time you used for rowing

Accessory Work
3x15/15 bulgarian split squat
3x12/12 kb row
3x1:00 front plank + 15/15 side plank hip touches
rest as needed bwn sets.

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