Power

Warm up:
2 x 5 wall squat
2 x 5 goblet squats
20m lunge walk
2 x 5 dislocates
20m lunge and twist
10 x mtn climbers
10 x scorpions
10 x leg swings
5 x 1 jump squats

MCB:
400m run
50 x clap push ups (F: 30)
400m run
50 x ring push ups (F: 30)
400m run
50 x hand release push ups (F: 30)
400m run
50 x push ups (F: 30)
400m run

Then

Team row 5000m
Swap as many times as wanted
Losing team does 50 dips

Recovery/ Cooldown:
4 min easy recovery
Hip flexor triggerpoint
Anterior chain stretch
Glute stretch triggerpoint
2 min lying chest stretch