Warm Up
500m ski erg + 1000m bike erg
then 2 rounds
6-10 hand released push ups
:30 push up plank hold
6-10 strict pull ups /
:30 active bar hanging

Strenght
Military Bench Press 4-5x5reps@65-65-75-75-75%
perform 1-2 legless rope up/down (try to go first 2-3 sets 2 reps and last 2 sets 1 sharp one)
rest 3-4 min bwn sets

Metcon at 85% effort
5 rounds for time
4-8 bar muscle ups / burpee pull ups
12-16 front rack walk lunges @16/24kg's
16/20 calorie ski erg (masters 45+ 14/18)
take 10-20 sec break after each movement, keep ski moderate pace. time target is 15-20 minutes.

Accessory work
2-3 rounds
16-20 elbow to tall plank
1 min farmers walk @24kg's
16-20 kb gorilla row alt hand
6-10 hand released push ups
rest 2-3 min bwn sets