Zone 1:
-Barbell Lunge x 6 (left 6 then right 6)
-offset BB back squat x 6 (per leg)
-Rest 30s

Zone 2:
-Handstand wallwalk/Handstand box stepx3
-DB Bicep hammer curl x 6 (per hand)
-DB French press x 8
-Rest 30s

Zone 3:
-Row 300m
-Pike Crunch/Pike with rowerg x 8
-Rest 30s

Zone 4:
-Seated Sled pull YGIG (Use only hands=no hip hinge)

Zone 5:
-Jog moderate pace(3% inc)

-1 round
-7,5min / 45s
-Heavy weights in zones 1, 2 and 4
-Make sure to use rest within zones