Warm Up
3 rounds
1 min ski
5 strict pull ups
5-10 perfect push ups
10-15 band pull aparts / band row etc taaksevetoja
:30 jump rope

Strenght
2 sets
8-6-4 reps of
bench press @60-70-80%
strict pull ups (you can add some extra weight for these as lowering reps, but just moderate weight)
2 min rest bwn each set.
8 bp + 8 strict pull up, rest 2min, 6+6, rest 2 min etc…

Metcon
32-40 min emom
45 sec of crossover single unders/double under training
45 sec of ski erg
45 sec of run
45 sec of bike erg
goal is to go easy/mod pace this workout, take break as needed