Warm-up:

3 Rounds of:
1:00 min ski erg
10 Kettlebell swings
10 Wallball bearhug squat jumps
10+10 1-Arm kneeling shoulder press
7 Burpees
:25s Hanging l-sit

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Shoulder press

Shoulder press, 4 sets of 8 @ 90% of 8RM

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Metcon (time)

As many reps as possible in 12:00 minutes of:

First, 5 rounds of:
15/12 Calories ski
15 Kettlebell swings 24/16kg
15 Wallball shots

Then in the remaining time as many burpee pull-ups as possible.

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Bonus:

4 sets of 20 Banded pull-ups

4 x 15 Behind the neck tricep extensions

Total of 60 hip extensions on GHD. Split anyhow.

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