Warm Up
2 rounds
1 min ski
8 box step overs
10+10 single arm db bench press
6 burpee box step/ box jump overs
1 min ski
then rest of prepping and start workout

Metcon
2 sets
30/24 cal ski erg (masters 45+ 25/20 calories)
10 burpee box get overs 120/100 cm tai ihan vaan burpee box jump overs 60/75cm
20 double db bench press @+5-10kg weight to rx dumbbells
10 burpee box get overs 120/100 cm tai ihan vaan burpee box jump overs 60/75cm
30/24 cal ski erg (masters 45+ 25/20 calories)
rest 1:1 bwn sets
time target 8-10 min per set.

For Quality
50-100 double unders (time cap 1.5 min)
6 wall walks
5-10 bar muscle ups
15-20 strict hspu
15-20 c2b pull ups
5 wall walk
4-8 bar muscle ups
15-10 kipping hspu
15-20 pull ups
4 wall walks
3-6 bar muscle ups
50-100 double unders (time cap 1.5 min)