Warm Up
2 rounds
2 min ski (add speed during 2 min)
10/10 single arm db bench press
10/10 scapula rolls + kipping
5-10 strict chin ups (give small kip if needed)

Strenght
Ring or Bar Muscle Up Training
1x4 + 1x3 + 5x2 and 3x1 reps
rest as needed
Bench Press 6x6reps @60-65%
perform 1 legless rope climb right after bench press. (scale to normal rope climb)
rest 2.5-3.5 min bwn sets

Metcon
Emom 24-32 (masters 45+ 20-28 min and others 28 -40 minutes)
1) Ski x 40 seconds
2) Clapping Push ups x 5-7 reps /normal push ups)
3) Row x 40 seconds

4) Devils press x 3-5 reps with RX DB's

Optional Accessory Work
3x8 skull crusher + 8 bicep curls @moderate weight
3x40-60s bear hug sandbag hold WALKING
rest 1.5-2.5 min bwn sets