Warm Up
2 rounds
1 min ski
8 box step overs
10+10 single arm db bench press
8 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)
15 box jump overs 60/50cm (step down always)
30 double db bench press
15 box jump overs 60/50cm
30/24 cal ski erg (masters 45+ 25/20 calories)
rest 1:1 bwn sets
time target 7-8 min per set, cap 10 min.

For Quality
20-30 ghd sit ups
5 wall walks
5 rope climbs
10-15 strict hspu
10-15 c2b pull ups
4 wall walk
4 rope climbs
10-15 kipping hspu
10-15 pull ups
3 wall walks
3 rope climbs
20-30 ghd sit ups