Saturday

Weightlifting
Hang Power Snatch (1-1-1-1-1-1-1)

Metcon
Metcon (3 Rounds for reps)
3 x 1,000m row
Rest a minimum of 5 minutes between efforts

Each row should be performed with a furious, but consistent effort. By the 500m mark of each effort, you should definitely believe you have gone out way to fast, and while you are not going to slow down or stop during this interval, you will "for sure" not go this hard again.