Warm Up
5 min easy spin
5 min easy run
rest as needed / short streching

Metcon
4 rounds @treshold pace
1600/2000m bike erg @moderate pace
400m run @mod/fast pace
rest 2 min bwn rounds

Bonus
emom 8
6/8 cal air bike
target sub 25sec each round, dont start too fast. increase pace.

Grip Strenght
3x30/30s plate pinch hold @10-15kg
3x30-45smin hang/30s rest bwn