Warm Up
2 rounds
2 min cardio of machine you use todays metcon
10+10 single arm db row
10+10 single arm half z-press
1:00 plank hold

Strenght
3-4 sets
8-10 double db push press + 8-10 strict pull ups or hardened ring row
rest 1.5-2.5 min bwn sets

Metcon
Chipper For time
100/80 calories Rowing 90/70 cal ski or 80/60 cal air bike
80 goblet squats @16/24kg
60 push ups
40 db snatches @15/22.5kg
20 burpee box jumps
time target 20-23 min, time cap 25 minutes.

Scaled reps 70 gobsquat, 50 push ups, 30 db snatch j and 15 bbjo