WOD

30min AMRAP of:
30 Burpees
200m run
30 alt. Goblet rev. lunges (24/16kg)
200m run
30 single arm KB-STOH (24/16kg - devide as needed)
200m run
30 KB-SDLHP (24/16kg)
200m run

Front Squat + DB-Floor Press

4 sets of:
5 Front squats with 4sec. ecc. (start @ 2. weight after empty bar and work up in weight - RPE 8 for last set)
rest 30-60sec.
8-12 DB-Floor press (1sec. hold in bottom position - RPE 8 for all sets)
rest 30-60sec.

Accessories

3 sets of:
8-10 single leg RDL (DB in contralateral hand - each side)
6-12 Chin ups (scale to 2 neg. Chin ups with 5-15sec. ecc. or ring rows - scale up with tempo 2020)
10-15 rev. snow angels