Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 3 rounds
5 inch worm + push up
:30 Plank Hold
5+5 slow and controlled single leg RDL + clean + press
:30 active bar hanging

Strenght
Push Press 8-8-5-5-5 reps @40-50-60-65-70%
rest as needed bwn sets
Bench Press 8-8-5-5-5 reps @40-50-60-65-70%
rest as needed bwn sets

Accessory Work
3 sets
5+5 half kneeling tempo kb bottom up press @12/16kg
10 tempo ring push ups/push ups
20-30s side plank hip touches R/L
rest as needed bwn sets

Metcon
With Ski erg
21-18-15-12-9 calories for men / 17-14-11-8-6 for women
start moderate and speed up on each round
rest 45 sec bwn sets