Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:30-45 Front leaning on rings
then 2-3x

6-10reps of tempo bench press, go up on weighs
6-10 american kb swings , go up on weights

Strenght
Bench Press 4x8 reps@65-70-75-80% of 1rm
perform heavyish american kb swings after bp set x 10 reps @20-28/28-36kg
rest 2-3 min bwn sets

Skill/Condtioning
emom 8
odd: 20-30 seconds of drag rope /double unders + 5-10m hs walk/1-2 wall walks
even: 20-30 seconds of drag rope / double unders + 1-2 rope climbs ( if going for 2 climbs, jump rope x 20sec)

Metcon
Emom 24/28/32 (6-8 rounds)
1) air bike x 45 seconds
2) alternating rounds weighted box step overs / front rack walk lunges with 2 db's x 30sec
3) ski erg x 45 seconds
4) alternating rounds bar muscle ups and burpee c2b pull ups / pull ups x 30 seconds (split MU in 2 sets and burpee+pull ups in 1 set)

target calories for ab are for men 10-13 and women 8-10
target calories for ski are for men 11-14 and women 8-10