Warm Up:

400m Run

Then 

13 burpees a minute for 7 minutes

Strength:

Back Squat

3 sets of 5

Work up to ~80% for sets

Metcon:

For time:

15-12-9-6-3 reps of:

Deadlift, 225/155 lbs

Bar Facing Burpee

Then 5 min rest

For time:

Row 1km

Rest 60 sec

Row 750m

Rest 60 sec

Row 500m

Rest 30 sec

Row 250m

Rest 30 sec

Row 250m

Rest 30 sec

Row 250m

Athlete rows 250m x 3