Warm Up
2 sets

1-2 min row, ski, ab
5-10 kb bottom up press R/L
5-10 strict pull ups / banded pull ups (easy/mod feeing)
:30 front leaning on rings

Strenght
3 sets
12 Tempo Close Grip Bench Press @2-3 RIR (3-4 sec lowering down, pause 1-2s, up)
1 min rest
12 Tempo Dumbbell Row @2-3 RIR (2 sec lowering down, up, 2s hold)
2-3 min rest

Metcon
2 sets of :
10 min amrap with treshold pace
8/10 cal rowing, ski, ab
8-12 toes to bars/ghd sit ups / strict leg or knee raises
8-12 tempo ring push up / push up (slowly down, faster up)
8-12 kipping pull ups
2-3 wall walks
3 min rest bwn set