Warm Up
2 rounds
1.5 min cardio (add speed during 2 min)
10/10 single arm db bench press
5-10 strict chin ups (give small kip if needed) or RIng Row
:40 Plank Hold

Strenght
Bench Press 5x6reps @70-80% (2-4 RIR)
Perform 4-8 hardened ring row right after bench press or 1-2 rope climbs
rest 2.5-3.5 min bwn sets

Metcon
Emom 20
1) Ski or air bike x 40 seconds @mod/fast pace
2) Clapping Push Ups or Normal Push ups x 5-7 reps
3) Row x 40 seconds @mod/fast pace
4) Devils press x 3-5 reps DB's