Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)

Metcon:-
3 x 250m each YGIG for warm up / rowing coaching technique

Every 3 minutes for 5 rounds:-
Row 250m
10 Burpees
15 Goblet Squats 24/16kg
5 Hang power snatch 50/35kg (rest to the top of the 3 min mark)

Pair with someone who moves at a similar pace to you and start on 1 and 1.30m to share the rower