Warm Up
Some overall mobility and movement prep

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
Rounds 3-4:
2-3 min bike or run@very easy/easy + 2x6-8 toes to bars/strict knee raises , rest 30-45s bwn set
Rounds 5-6:
2-3 min ski @very easy/easy + 2x3-5 burpee pull ups , rest 30-45s bwn set
Rounds 7-8:
2-3 min air bike @very easy/easy + 2x30-50m sandbag bear hug carrying OR farmers walk with kb/db's rest 30-45s bwn set