Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
4-5 min rowing @very easy/easy + 2x2-3 as strict ring mu transitions as you can, rest 30-45s bwn set (esim. l-sit asennosta lattialta lähtien tms, kysy jos et hoksaa)
Rounds 3-4:
4-5 min running @very easy/easy + 2x30-40m bear hug carrying with sandbag , rest 30-45s bwn set
Rounds 5-6:
4-5 min ski @very easy/easy + 2x HS walk work (ramp, pirouette,walk, free hold) , rest 30-45s bwn set (max 1 min work per "set"
Rounds 7-8:
4-5 min bike erg or air bike @very easy/easy + 2x4-6 sandbag cleans, rest 30-45s bwn set