Warm Up
2 rounds
1.5 min cardio (add speed each round)
8/8 single arm press
8/8 single arm ring row
8/8 side plank hold + rotation
:20-30 Wall Walk Hold
then some overhead moblity and hit the main part!

Strenght (15min)
Strict Press 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1.5-2.5 min bwn sets

Metcon
For 10 minutes @treshold pace (3-4 rounds)
12/10 calories of ski or run
6-8 burpee pull ups
10-12 deadlifts with double db's/kb's

rest 4 min

For 10 minutes @treshold pace (3-4 rounds)
12/10 calories of rowing or 10/8 air bike
6-8 c2b pull ups or kipping pull ups
10-12 wall ball shots