Warm Up  
4x45s on/15s off cardio work (very easy / easy) 
then  
mobility of your choise 
 
WOD 
Part 1  
3 rounds  
30s easy/20s mod/10s fast cardio (rowing) 
8+8 bulgarian split squat or box step ups@ light weight @10/15kg db on shoulder 
8+8 single arm db bench press / shoulder press @10-15/17.5-22.5kg 
10-20 bicycle crunch + 10-20 sec hollow rocks + 10-20 heel over db 
 
Part 2  
3 rounds  
30s easy/20s mod/10s fast cardio (ski or run) 
8+8 single leg Romanian deadlift or suitcase deadlift @10-15kg  
8+8 single arm db/kb row or upright row @16-24kg 
25+25m suitcase carrying or 50m farmers walk @24kg / kg’s 
 
Part 3  
3 rounds  
30s easy/20s mod/10s fast (air bike) 
6+6 windmill 5-10kg R/L or 12+12 side plank hip touches R/L 
12-16 weighted cossack squats or curtsy lunges @5-10kg plate 
4 jefferson curls @light weight kettlebell, boxin päällä, slow pace.