Warm up
2 rounds
2 min cardio
10+10 single arm bench press
10+10 lateral box step ups
20 heel overs

Strenght
Bench Press x 15+12+9+6+3 reps, building in weights
perform 2x12-15 and 3x6-8reps of goblet squats
rest 2-3 min bwn sets

Intervals
3x15/12 calories of ski erg (alt time with partner)
3x12-15burpees as fast as you can (alt time with partner)
go fast each set, but make last round fastests.
1 min time cap per work period