Warm Up
2 rounds
1 min ski
1 min air bike
10 scapula rolls + 10 kipping
16 alt leg v-ups
16 alt hand db power cleans

Metcon
EMOM 28 or 32
1) 12/9 cal ski (max 50s) (tarvittaessa soutu)
2) 8-12 toes to bars / Kipping knee raises
3) 13/10 cal air bike (max 50s)
4) 4 sandbag cleans @35-45/55-70kg (alt L/R shoulder) or heavy db pc.

Accessory Work
3 sets
10/10 half kneeling pallow press + trunk twits
10-15 banded tricep turn + burnout (use green or blue band)
rest as needed bwn sets