Warm Up
Crossovery Symmetry Activation + 3-5 min light sledge push / pull , rest as needed during sledge work. just wake up your legs/glutes.
then
2 sets
30s easy + 20s moderate +10s fast + 20s moderate + 30s easy cardio (first round with ab second ski)
5+5 squat strech
5 wall squats
5 push up to downdog pose (strech calfs)
20 alt leg v-ups
6-8 double kb front rack step back lunges

6-8 double kb hang cleans
6-8 wall ball shots

Prep for todays workout weights and test movements

Metcon
2 sets
Perfrom new set every 6 minutes (0,6,12,18,24,30)
2 rounds for time (target sub 3 min)
8-10 double kb front rack step back lunges @2x12/16kg's
8-10 toes to bars
10/8 cal ski

rest time about 3-3.5 min

2 rounds for time (target sub 3 min)
8-10 double kb hang cleans @2x12/16kg's
8-10 burpees
10/8 cal Air Bike

rest time about 2 min

For time
10/8 cal ski
10-12 Wall balls
10/8 cal Air Bike
10-12 wall ball shots

rest time about 3-4 min

GO fast but dont push all out, open is done and for now you can take a little bit easier / do hard training but not pushing 100%.

Cool down
3-5 min light bike erg / air bike
2-3 min upper back smash / lat smash
1-2 min cobra down dog pose strech
10+10 arm circles