For Time
2000m row
Perform this workout as an all effort "practise" mind set. I mean, if it would be competition situation you should drive out more yourself so the mindset can be like 90-95% pace for entire trip.
We did 2000m rowing program by Chris Hinshaw and me and Heidi both were able to get our new personal best. I did 6 seconds better time and like 1.5 sec faster per 500m.
So this will test for your guys to start and then we can give some paces.
You should do this workout by increasing speed every 500m a bit, so dont start out too hot.
Example 1.45/1.44/1.43-1.44/1.42-1.43 per 500m.

Strength

3*3 jerk balance

3*5 push press

Workout

20 KB snatches (each arm)
200m run
20 KB push press (each arm)
200m run
20 KB rows (each arm)
200m run
20 KB swings (each arm)
200m run

Partner WOD Week 17

AMRAP 40
100 Double Unders
90 KB Swings 24/16kg
80 Burpees
70 Front Squats 42,5/30kg
60 Snatches
50 Toes-to-bar
40 Box Jumps
30 Pushups
20 Pullups
10 Cluster

And then work back up

500m row

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3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s
10 banded dead bugs

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Bench Press
5x3@85-90% of 1RM

3mn DU practice

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3 rounds:
7 x ring rows
7 x scapulla pull-ups (1 rnd) / kips (2 rnd) / pull-ups (3 rnd)
30s hollow hold

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Chest to Bar PU

5, 4, 3, 2, 2

rest 90s. in b/w

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Visible touch on the bar, every rep.
All reps must be strict.
Rest as needed If you are using bands make sure to progress as weeks go by. Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5 and so on..

Strength

Build up to 10RM Press

Accessory

Beginner: 3*10 beginner pull ups
Novice: 3*10-30 sec chin over bar
Intermediate: 3*5 eccentric
Advanced: 3*1-5 pull ups

Workout

10 min AMRAP:

3 pull ups
6 press ups
12 barbell lunges (from rack or floor)
50m farmers carry

Run 4,8km

Sandbag deadlift
4x30s. max reps
2min recovery.

12x 3min ON 1min OFF
-Vuorotellen

1) Kone

2) Amrap for quality:

5+5 Yhdellä kädellä kulmasoutu
5+5 Tuulimylly kp/kk/levypainon kanssa
20-30s pito karhuaennossa polvet koukussa

3 rounds for time
12/15 calories of rowing
9 burpee over rower
6 power snatches @42,5/30kg (max 65% of 1rm)
rest 1:1
For time
36/45 calories of rowing
27 burpee over rower
18 power snatches @42,5/30kg

Score is total time of both workouts.
Keep mod/fast pace on rower. Burpees should be done fast pace, you can use step up style to get out of that push up position. Try to go fast down also on that burpee, Dont "brake" going down with your hands, just drop there.
Try to go snathes in sets of 3-6 reps so rest a bit before taking bar. Try to avoid drop and go lifts.
Masters can take 25/35kg on barbell on snatches / snatch weight should feel light/moderate that you are able to go 10 reps unbroken touch n go when fresh.