Warm Up
2 rounds
2 min Air Bike (start easy, add speed)
20 banded side steps in place + 10-20 banded air squats
5-10 inch worm + push ups
5-10 scapula rolls + 10-15 ring rows
20-30 mountain climbers

Metcon
Air Bike
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 30s
1 min@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 30s
45s@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 30s
45s@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 30s
30s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 30s
30s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)

Strenght
Military Floor Press 4x6-8reps @65-75% of 1rm bench press
rest 2-3 min bwn sets
Weighted Pull Ups 4x5reps (1-2 RIR) + 1 legless rope climb / 2 lower rope climbs right after
rest 2-3 min bwn sets

Accessory Work
3-4 x 2 times wall walk to 1-2 shspu
3-4 x 2-8 bar muscle ups / banded or jumping bar muscle ups
3-4 x 10-20 sec of l-sit hold on rings
rest as needed