Warm Up
2 rounds
1 min ski or row
1 min air bike or bike erg
12-16 walking lunges
6-8 box step overs
6-8 burpees

Metcon
Emom 24
1) 40s moderate ski erg
2) 6-8 burpee box step overs
3) 40s moderate air bike/bike erg
4) 8-12 farmers hold walking lunges

Accessory Work
2x15/15 single arm db press
2x15-20 tempo goblet squats
2x 16-20 alt leg v.ups + 16-20 heel overs + :10-15 Flutter Kicks
rest as needed