Warm Up
2 rounds
2 min cardio
10 pass through + 10 band pulls
10 supermans with band
20+20m single arm kb oh carrying
10 burpees

Strenght (15-20 min)
Push Press 2x2+3x1rep@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
For time
3 rounds
1000m bike erg / 500m row or ski / 400m run
20 Lateral Burpee over bar
10 Thrusters (50/35kg)