• Row/Bike 2min.

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 1min.: Row/Bike

• 2 rds:
  6-8 Wallball
  6-8 Knee rise/T2B
  6-8 DB snatch

• Mobility...

Some Core and Upperback training with the equipments you have.
Example 4-6 set of :
Ab Wheel Roll Outs / V-Ups + single arm db/kb row or bedsheet rows.
OR if have pull up bar / dip place some supersets training of them .

Then

Easy Pace Cardio work for 45-55 minutes
Ski, Bike, Run, Row, Ice hockey/skating .. etc.
or
mix of something like
2 sets
10-15 minutes of bike
10-15 minutes of run

Cool down
2-3 min light work with air bike or row
2-4 min upperback/lat/trapezius area smash
1+1 min tricep strech

15 mins (45s. ON, 15s. OFF)
1.burpee
2.KBS
3.box jump

400m run/500m row/ 20 cal bike

Into 3 rounds
10 lunges
10 pass throughs

AMRAP5
10 Double Dumbbell Thrusters
10 Dumbbell Facing Burpees
10 Double Dumbbell Power Cleans
10 Dumbbell Facing Burpees
10 Double Dumbbell Devil’s Presses
10 Dumbbell Facing Burpees

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 rounds
1:00 cardio machine
5 inch worm with push up
5+5 squat strech
5 barbell muscle snatch
5 barbell power cleans
:30 HS Hold

then start to climb for workout weight on snatch and power cleans

3 Rounds :

2:00 Cardio
30s Banded Hamstring Stretch
30s Banded Lats Stretch
30s Push Up To Down Dog

12x Every 30s.

1 snatch
1-4 @70%
5-8 @ 75%
9-12 @ 80%
- plan your weights ahead

10 min, 3 etukyykkyä alkavalla minuutilla