Warm Up
5-10 minutes mobility as needed
then
3 min fast walk to easy run
3 min easy rowing to moderate
3 min easy bike to moderate
rest 3-5 minutes and then

Metcon
30 min @zone 2-3 pace
300m run
30/24 calories rowing
30/24 calories bike erg

Accessory Work/Condtioning
3 sets
25+25m sb on shoulder carrying + 50m bear hug carrying
rest 2 min bwn sets
3 sets
1 min double unders + 1 min of x-reps rope climbs
rest 2 min bwn sets