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
10 Tempo Close Grip Bench Press @2-3 RIR (3-4 sec lowering down, pause 1-2s, up)
1 min rest
10 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 70% effort pace
8/10 cal rowi, ski, ab
8-10 toes to bars/ghd sit ups / strict leg or knee raises
6-10 strict pull ups / banded strict pull ups
6-10 tempo ring push up / push up (slowly down, faster up)
6-10 box jump, step down
3 min rest after 10 min, then repeat.