workout
1.
Goblet and goat bag 5x5 @1/3 bodyweight
5of each 5x

2.
2 min
KB swings at 1/3 bodyweight
Double Unders
get 100 movements done in any combination
Rest 5 min repeat

If you can not do double unders then do burpees

for every 10 you dont get row 100m at 2x bodyweight in watts
as soon as your average wattage falls rest

if you crush the swing double under workout you have 600m row @ 2x bodyweight in watts. Rest as needed