Metcon (at 60-70% effort)
3 rounds
4-5 min easy air bike or bike erg
3+3 turkish get ups @8-12-16/16-20-24kg
4-5 min ski erg
1-2 min HS walk practises as you like
20 weighted russian twists (pause on each rep)

Accessory Work
3 sets
10 jefferson curls with 10kg
20 alt hand bicep curls with light dumbbells
20 piston bench press with light dumbbells (eli pena vuorokäsin)
rest 2 min bwn sets