Warm Up
2 rounds
2 min cardio
50 single unders
8+8 bulgarian split squats (bw)
8+8 single arm push press (pause 2 sec at top)
8 burpees
30/30s side plank hold R/L

Strenght
Push Press 2x10+3x5reps, building to heavy 5 rep set.
perform 6-8 bulgarian split squats after Push press set
rest 2-3 min bwn sets

Metcon
3 sets

1 min Rowing or Ski erg
1 min burpee
1 min double unders
rest 1 min bwn sets