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

Metcon
8 times 3 min work / 2 min rest

part 1/5
500/425m Ski
Max Ring or 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)