Warm Up
3x40s easy + 20s moderate + 10s fast ski erg, rest 20s bwn sets.
then 2-3 rounds
5 hr push ups + 20 shoulder taps + 5 hr push ups
10 kb gorilla row (total)
2 wall walks
1 lower rope climb

Strenght
Tempo Bench Press 3x3reps@50-55-60 % of 1rm (31X1)
rest 2-3 min bwn set
Narrow Grip Bench Press 3x10reps@50-55-60% of 1rm
rest 2-3 min bwn set

Metcon (at 70-80% effort)
2 sets
2 rounds of
12/15 calories ski erg
3-4 wall walks
after 2 rounds go for
3-4 rope climbs
rest 1:1 bwn set