Satur-blaze

Weightlifting
Clean (3-3-3-3-3-3-3)
Squat clean if mobility and technique allows.

Metcon
4×500 meter row (4 Rounds for reps)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finish of each row if possible.