Fitness

Strength
4 rounds of:

6-8 2 KB front Squats
20m bear crawl (backwards)
6-8 feet raised ring rows

Metcon
4 rounds:

3 Wall climbs with 5 sec pause on the wall
20 Burpees
30 Reverse Lunges

Performance

Skill
Work on your row tech for 15 Min
paused rows
Sprint start
row for rates of strokes (16,18,20,…30)

Metcon
3 rounds of:

row 500m
10 Sandbag Squats
40m Farmers Carry

rest 1 Min after each round