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+6 reps @65-70-80-85% of 1rm (last weight should feel heavy)
perform heavyish american kb swings after bp set x 8 reps @20-28/28-36kg
rest 2-3 min bwn sets

Skill/Condtioning
3-4 sets
45 seconds of double unders + 1-2 rope climbs
rest 1-2 min bwn sets

Metcon
Emom 24/28/32 (6-8 rounds) @80%
1) rowing x 45 seconds
2) alternating rounds burpee over rower / burpee box jump overs x 30 seconds
3) ski erg x 45 seconds
4) alternating rounds toes to bars and c2b pull ups / pull ups x 30 seconds (split this in 2 sets)

target calories for row are for men 12-15 and women 10-12
target calories for ski are for men 11-14 and women 8-10