Warm Up
2 rounds
1 min row
1 min air bike or bike erg
10 ring row
10 scapula rolls
10 alt leg v-ups
10 good morning with db againts chest
10 walking lunges

Metcon
Emom 24
1) Rowing x 45sec
2) V-ups x 10-15 (max 30s)
3) Air Bike x 45s
4) Suitcase deadlifts x 8-10 reps each side @12-16/16-24kg

Accessory Work
3x 12+12 single arm db press
3x 8-12 hamstring curls on rower
rest as needed