Metcon (at 60-70% effort)
3 rounds
4-5 min jog
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
10+10 side plank hip touches R/L

Accessory Work
3 sets
10 jefferson curls with 10kg
10 tempo hammer curls with light dumbbells
10 standing tricep extension with single db (10/15kg)
rest 2 min bwn sets