Warm up
3 rounds
1 min air bike
12-16 walking lunges
6-8 burpees
12-16 banded good mornings

Strenght
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 2-3 min bwn sets
Weighted Pull Up 5 reps @28-30% + 5 reps @38-40% + 8-10 reps on last set @48-50%
rest 2-3 min bwn sets

Skill Metcon
Every 2 min for 12 minutes (6 sets)
40 sec of easy/moderate pace air bike + 6-10 strict hspu

Intervals
2+2+2 min on / 1 min off
8-15 c2b pull ups or kipping pull ups (unbroken set is goal)
12/15 calories air bike
max reps of wall ball shots

Optional Accessory Work
2-3x10 skull crusher with barbell
2-3x 12-15 hardened ring row
2-3x 30 weighted russian twists + 10-15 knee tucks
rest as needed