Warm Up
2 min ski erg + 2 min bike erg + 2 min rowing
then 2 rounds
10 hand released push ups
:30 push up plank hold
5-10 hardened ring row
:30 active bar hanging

Strenght
Dumbbell Bench Press 10+8+6+6+6 reps
perform 5-4-3-3-3 weighted chin ups right after
rest 2.5-3.5 min bwn sets

Metcon at 80-85% effort
4-5 sets of :
16/20 calorie ski erg
12-16 front rack walk lunges @16/24kg's
3-6 bar muscle ups
rest 1:1 bwn set

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