Metcon
3 rounds at easy pace (zone 2 mainly)
4-5 min easy air bike or bike erg
3+3 turkish get ups @8-12-16/16-20-24kg
4-5 min easy jog
5-10 strict toes to bars or knees to elbows
:15-25 copenhagen plank R/L

Accessory Work
3 sets
10 jefferson curls with 10kg
10 tempo barbell bicep curls with overhand grip (10/15kg)
10 standing tricep extension with single db (10/15kg)
rest 2 min bwn sets