Warm Up
2 sets
5 inch worm + push up
:30 bar hanging
10-15 banded good mornings
then

2 rounds
1 min easy rowing
1 min easy ski
1 min easy run
30m sb bear hug carrying (first round lighter second wod weight)
:20-30 HS Hold / 2-3 wall walks on 2nd round
30m farmers carrying (first round lighter / 2nd wod weight)

Metcon (zone 2) (time cap 50 minutes)
3 rounds
3-4 min rowing + 30-50m sandbag carrying bear hug
3-4 min ski erg + 60-80m farmers walking
3-4 min easy bike erg + 10-20m hs walk or 3-5 wall walks
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.