Warm Up
2-3 min air bike + 2-3 min jump rope
then 2 rounds
:20-30 l-sit hold
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 3 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Military Bench Press 4x5reps@60-70-75-75%
perform 1-2 legless rope up/down + 1 normal climb
rest 3-4 min bwn sets

Metcon

18 min amrap
15 drag rope double unders / 36 double unders
3 ring muscle ups / bar muscle ups / burpee c2b pull ups
9 ghd sit ups
target rounds 8-12.

Accessory Work
2-3 sets
8-12 pec flyes with light dumbbells 2.5-7.5kg 's
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk