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+10+6+6+6 reps
perform 5-5-3-3-3 weighted chin ups right after
rest 2.5-3.5 min bwn sets

Metcon
4-5 sets
15-25 drag rope du or 40-60 du's
10-15 ghd sit ups
10-20m hs walk (2x5-7.5m)
10-15 c2b pull ups or pull ups
15-25 drag rope du or 40-60 du's
rest 1:1 bwn sets

Accesory Work
2-3 sets for quality

10 double db power cleans@22.5/15kg's
10 alt hand bicep curls@22.5/15kg's
10 tempo bench press@22.5/15kg's
10 alt hand incline bench press @15/10kg's
20 weighted russian twists@10kg
20 weighted russian twists@5kg
rest 2-3 min bwn sets