Warm Up
2 sets
15/12 calories of echo bike
15/12 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)
20/16 calories of echo bike @moderate or mod+ pace
20/16 calories of ski erg or rowing@moderate or mod+ pace
time target sub 2.20-2.40.

then some prep for power clean&jerks and start waves!

Weightlifting
3 waves of power clean&jerks
3 reps @50-55-60%
2 reps @60-65-70%
1 rep @70-75-80%
go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!