Warm Up
2 sets
12/9 calories of echo bike
12/9 calories of ski erg or rowing
rest 1 min bwn set
start easy and second set easy/mod

Metcon
3 sets, new set every 5 minutes (15 minutes)
16/12 calories of echo bike @moderate or mod+ pace
16/12 calories of ski erg or rowing@moderate or mod+ pace
time target 2.00-2.30

then some prep for power clean&jerks

Weightlifting
Power clean&jerk
3 reps @light&mod
2 reps @mod
1 rep @heavyish
go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!