Warm Up
Band Pulls + Banded Hip actiovation
then 2 times 40sec easy/20s mod/10s fast cardio with 20s rest with bike erg and ski erg
then some overall mobility if needed and go for prep

WOD PREP
2 Sets
Moderate first round.
Game pace second round.
30 Sec Ski
10 Kip Swings
30 Sec bike
10 No Pushup Burpee Box Jumps
30 Sec ski
10 Assisted Pistols squats
30 Sec Bike
20 Sec HS Hold

Metcon
8 times 3.5 min work / 1.5 min rest

part 1/5
500/425m Ski
Max Bar Muscle Ups/Burpee Pull ups

part 2/6
1000/850m Bike Erg
Max Pistols/Pistol squat to band

part 3/7
500/425m Ski
Max Legless Rope Climbs/rope climbs

part 4/8
1000/850m Bike Erg
Max Handstand Push Ups (strict or kip)