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 8+8+6+4 reps@65-75-85-90% of 1rm
perform heavyish american kb swings after bp set x 12 reps @20-28/28-36kg
rest 2-3 min bwn sets

Skill/Condtioning/Quality training
2-3 sets
45 seconds of double unders/drag rope double unders
15-20 toes to bars or ghd sit ups
2-3 rope climbs
10-20m hs walk or 3-5 wall walks
rest 1:1 bwn sets

Metcon (zone 4 mainly) 80-85% effort.
Emom 24 min (6 rounds)
1) air bike x 45 seconds
2) alternating rounds single arm db oh lunge walk OR single arm db ohs x 30 seconds (so means 3-6 reps per side /arm)
3) ski erg x 45 seconds
4) alternating round 1 round of strict or kipping cindy (scale reps to 4-8-12 OR 3-6-9 if need) OR 1-2 small set of muscle ups on rings/bar/Banded bmu (under 45 sec)

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