Warm Up
2 rounds
2 min cardio
10+10 single leg deadlifts
10+10 single arm push press
:40 Plank Hold

Strenght
Push Press 2x10 + 3x5reps, building to heavy 5 rep set
rest 1.5-2.5 min bwn sets

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

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

2 min rest bwn emom's