Warm Up
3x40/20/10s of ski/row/ski/row, rest 20s bwn sets.
then 2 rounds
10 HR push ups
:20 Side Plank Hold R/L
10 alt hand db/kb power clean
:30 active bar hanging

Strenght
Double db/kb thrusters 8- 8-8-8-8 reps @moderate to heavy set weights
perform 6-10 feet elevated ring row right after
rest 2-3 min bwn sets

Metcon
Emom 16
1) bike erg x 30-40 seconds
2) american kb swings x 10-12 reps
3) ski x 30-40 seconds
4) single arm devils press x 6-8 reps