Warm Up
2 rounds
2 min cardio
10+10 half kneeling press
15 band pull aparts / ring rows
:30 hanging flutter kicks

Strenght
Shoulder Press 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: devils press with db's x 4-5 reps
even : Rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: double db thrusters 8-10 reps
even : ski x 30 seconds (mod/fast)