Warm Up:

500m Row

Then

Accumulate 2 minutes of a plank

Then

Goodmornings

3 sets of 10 

Strength:

Deadlifts

5 sets of 5

Work up in weight

Metcon:

Sprints

10 sets of 100m sprints

Rest as needed

2 x 400m Sprints

Rest as needed

Record times for 400m sprints!!!

Alternate weather plan

4 x 500m row

Rest 2 minutes between attempts.