Warm Up
3x40 sec easy + 20 sec moderate + 10 sec fast pace ski erg with 20 sec rest bwn sets
then 2 rounds
8+8 half kneeling kb bottom up press with twist
8+8 single leg rdl + clean
8 burpee pull ups

Strenght
3-4 sets
5 strict press + 5 push press @50-80% of 1rm strict press (pause on each rep on front rack on strict press)
rest 30-60 sec
5+5 renegade rows with db @7.5-15kg's/15-22.5kg's (start lighter and add weight every or every second round)
rest 2 min

3-4 sets
8-12 tempo incline db bench press @rx weights
rest 30-60 sec
1 seated legless/legless rope climb all the way up/down or 2 normal rope climbs
rest 1-2 min

Metcon at 80% effort
4 sets of 2 min on / 3 min off
sets 1 and 2
8-10 strict hspu
6-10 bar muscle ups or (6-10 c2b pull ups + 6-10 push ups)
amrap of rope climbs

sets 3 and 4
8-12 kipping hspu
8-12 c2b pull ups or pull ups
amrap of ski erg