Warm Up
2 rounds
15/12 calories air bike
15/12 calories ski erg
5+5 squat strech + 15 air squats
10-15 push ups
20-30 heel over db

Strenght
Back Squat 5x5@50-70%
rest 1.5-2.5 min
Military Bench press 5x5@50-70%
rest 1.5-2.5 min

Strenght&Skill
3-4 supersets
20m mod heavy sledge push + 10-15m hs walk / 3-5 wall walks
rest 1.5-2.5 min

Accessory Work
2-3x 10/10 bulgarian split squat @rx db
2-3x 10/10 bench press @rx db
2-3x 20-30 Knee tuck hold on pull up bar