Warm Up
2 rounds
2 min cardio
8/8 single arm db bench press
8/8 scapula rolls + ring row
2/2 kb/db tgu @light weight

Rope climbing skill checking or prep for chin ups

Strenght
Bench Press 5-5-3-3-1-1-1 reps , build to heavy single.
rest 2-3 min bwn sets

Metcon
Emom 20
1) Burpee box jumps x 5-7 reps
2) Rope climbs 1-2 reps / Strict Chin ups x 4-8 reps
3) Ski or row x 40 seconds
4) Sandbag cleans x 4-6 reps or heavy db pc 4+4 reps