Warm Up
2 rounds
1.5 min cardio
10+10 db floor press
10-15 ring rows
:30 side plank hold R/L

Strenght
Bench Press 5-5-3-3 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Ring Push Ups x 6-12 reps
even : Ski erg x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Strict Chin Ups x 6-12 reps
even : Air Bike x 30 seconds (mod/fast)