Warm Up
12 min emom (50s on /10s off) add speed each min (reco/easy/mod pace)
Air Bike / BERG
Ski
Row

Strech overall to get body ready

Metcon
Part 1)
For 8 minutes @easy pace
30/24 cal Air bike
500/400m Ski-erg
Row for distance in the remaining time

Part 2)
For 8 minutes @easy pace
750/600m Row
500/400m Ski-erg
Assault bike for calories in the remaining time

Go new "set" every 10 minute so 2 min rest bwn. Repeat total 2 times (part 1- part 2- part 1- part 2)

Midbody work
3 sets
10+10 banded half kneeling pallow press
10+10 banded standing trunk twists (alaviistosta yläviistoon veto)
20 mountain climbers (vastakkain käsi kohti vastakkaista kyynärpäätä / ristiin)
rest 2 min

Do some recovery streching if feeling like it.