Warm-up:

3x
18/15 Calories ski
10 Kettlebell swings
10+10 1-Arm kneeling shoulder press
6 Burpees
:20s L-sit hold

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Shoulder press
5 x 6 @ 90% of last week 6RM

Push press

Set of 10 (4 reps in reserve)
2 x 8 (3 reps in reserve)
2 x 6 (3 reps in reserve)

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Metcon:

For time:
100/80 Calories bike erg
80 Kettlebell wings 32/24kg
60/48 Calories ski
40 Deadlifts @ 70/50kg
20 Bar facing burpees
100 Double-unders

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Bonus:

5 x 15 Banded pull-ups
4 x 20 Banded pushdown
4 x 12 Hamstring curl on rower

Core:
3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

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