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 4RM
+
5 x 4 @ 90%

Push press

2 x 8 (4 reps in reserve)
2 x 6 (2 reps in reserve)
1 x Max reps

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Metcon:

For time:

Buy-in: 50/40 Calories ski erg

Then 5 rounds of:
12 Dual kettlebell swings 2x20/2x12kg
8 Burpees over kettlebells
35 Double-unders

Cash-out: 20/15 Calories ski erg

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Bonus:

5 sets of 15 Banded pull-ups
4 x 12+12 Seated 1-arm shoulder press

Core:

3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

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