Warm up:
30 calorie row/30 second rest until 180 calories, then 100 calories for time (try to reach 4:25)
Strength:
Deadlift single (up to your today´s 1RM)
Workout:
Three rounds for time of: 800 Meter Row/ airbike 30 Chest-to-Bar Pull-Ups 15 Hang Squat Cleans (60/35Kg)
Postworkout:
Tabata
Knees to elbows on TRX
Reverse plank