Warm Up
2 rounds
2 min cardio
20 step back/walking lunges
10 burpees
:40 Plank Hold

Strenght
Front Rack Walking lunges with kb's/db's + 2x16 reps + 2x12reps, building to heavy set.
rest 1.5-2.5 min bwn sets

Metcon
EMOM 8
odd : row or ski x 30 sec @20 min pr pace
even : db bench press x 8-12 reps

EMOM 8
odd : air bike / bike erg x 30 sec @20 min pr pace
even : heavy kb swings x 8-12 reps

2 min rest bwn emom's