-Warmup

400M ROW

Then

3 slow rounds

10 Russian kbs 53/35

15 air squats

-mobility

1 min couch

1 min lizard

-Strength

Every 3 mins X 15 mins

5 back squats @90% of 5RM

-Conditioning

3 rounds

20 deadlifts 155/105

15 box jump overs 24/20

5 bar muscle ups or 10 burpee pullups

-Extra strength

3 rounds

Max UB strict pull-ups with 2 sec pause at top

Rest 2 mins between rounds

-Extra conditioning

2 rounds

1000M ROW

Rest 3 mins

-Extra skill

"Death by double unders"

EMOM until failure

MIN 1: 5 double unders

MIN 2: 10 double unders

MIN 3: 15 double unders

Increase by 5 reps until you can't fit in a minute.