Warm Up
2 rounds
20/16 calories row
20/16 calories ski
10 hr push ups
10 box jump, step down
10 scapula rolls

Strenght
Speed Bench Press 6x2reps@60% + 3 Sharp Box Jumps to 60-75cm
rest 3 min bwn sets
Push Press 4x8 reps @55-60-65-65% (fast sets, tng)
rest 2 min bwn sets

Metcon
Emom 28
1) Calorie Row x 12/10 (target 35-40s)
2) Devils press x 4-5 reps @2xdumbbells
3) Calories Ski x 11/9 (target 40-45s)
4) Box Jump Overs x 8-12 reps @50/60cm

Accessory Work
Romanian Deadlits 2-3x15 reps@40-45% of 1rm deadlift
Single Arm Floor Press 2-3x10+10 reps
Plank Hold x 60s + Side Plank Hip Touches 10/10 reps
rest as needed