Warm Up
2 rounds
2:00 cardio (add speed each round)
5+5 squat strech
5 inch worm with push up
5 dynamic squat strech
5 tempo strict press
5 tempo good morning
5 tempo back squats
5 tempo ohs

Strenght
Back Squat 3x5 reps @50-60%
Strict Press 3x5 reps @50-60%
OHS 3x5 @50-60%
rest 2 min bwn sets

Accessory Work
3 sets
3+3 KB TGU @8-12/12-16kg
6+6 weighted single leg RDL
9+9 bulgarin split squat with kb on shoulder @8-12/12-16kg
rest 2 min bwn sets

Metcon
2 rounds @MODERATE PACE
50m Bear Hug Sandbag Carry (45/70kg)
3 Rope Climb
425/500m Ski