Treeni 2
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
4 burpee box step overs
50 single unders

Metcon
EMOM 24
1) Ski or air bike x 10/8 calories (max 50s)
2) Burpee box overs x 5-8 reps
3) Row x 11/9 cal (max 50s)
4 Double unders x 20-40 reps (max 35s)

Accessory Work
3x15/15 seated single arm db press @5-10/10-15kg
3x12/12 single arm kb row
rest as needed