Warm Up
5 min cardio, add speed each min
then 2 x
10 romanian deadlifts
5 inch worm + push ups
10 air squat + 5 squat jump

Strenght
Deadlift 4x8 reps@55-60-65-70% of 1rm
rest 2-2.5 min sets

Metcon
20 min emom
1) ski x 40-45 seconds (target 12/9 calories)
2) hang power snathes x 6-8 reps @15-30/20-45kg
3) run or air bike x 40-45 seconds (target 12/9 calories)
4) kipping toes to bars or V-Ups x 8-12 reps