Warm Up
12-minute EMOM @ increasing pace (4 times each machine, work 45s , rest 15s)
1) Row for calories
2) Ski for calories
3) Run for distance
+
2 rounds
5 Inchworms
10 Banded squat
15 Band pull aparts
10 Banded good mornings
5 Kneeling jumps

Metcon
4 Intervals, Go every 6-minutes, Part 1 - Part 2 - Part 1 - Part 2
Part 1
400m Run / 500m bike erg
30/24 (cal) Ski erg
8 Burpee box jump overs, 24/20″

Part 2
30/24 (cal) Row
400m Run / 500m bike erg
8 Burpee box jump overs, 24/20″

Accessory Work
2 sets
10+10 half kneeling pallow press (pause 3sec on each rep)
20+20 banded standing trunk twists (alaviistosta yläviistoon)
20+20 birddogs
rest 90 sec