Warm up
10 min mobility + movement prep

Metcon (zone 2-4, avg hr should be at zone 3)
2-3 rounds
24/20 cal assault runner @mod&fast pace, rest 30-45s -> 2x8-10 db bench press @15-20/25-30kg's, rest 30-45 sec bwn bench press set.
2-3 rounds
24/20 cal assault runner@ mod/fast pace, rest 30-45 sec-> + 2x,2-5 ring or bar muscle ups, rest 30-45s bwn set (use band if needed)
2-3 rounds
24/20 cal ski @ mod/fast pace, rest 30-45sec ->, 2x6-8 sb on shoulder squat R/L, rest 30-45s bwn set (tee tarvitaessa bear hug squattina)
2-3 rounds
24/20 cal ski @ mod/fast pace, rest 30-45sec ->, 2x30m sb bear hug carry @45-55/60-80kg, rest 30-45s bwn carryings
total time for metcon is 40-60 minutes. Rested as needed bwn movements/sets. Worked pretty hard always when work. otherwise took
enough time for recovery etc. This is harder session than normally on fridays if you go for 3 rounds on each piece.

Cool down 5 minutes of overall moving!