Warm Up
2 rounds
2 min ski/ row (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
Bench Press 3x3@83-90%
rest 2.5-3.5 min bwn sets
Ring or Bar Muscle Up Training
6 reps + 3x5 reps +2x4 reps + 2x3 reps + 2x2 reps
rest as needed

Metcon
4x4 min on / 4 min off
Odd Rounds : 36/28 cal ski erg (masters 45+ 32/24 cal) (keep time cap for machine 2 minutes)
then amrap
3-4 devils press
6-8 toes to bars
Even rounds : 36/28 cal row (masters 45+ 32/24 cal)
then amrap
3-4 sandbag cleans
6-8 hspu

Optional Accessory Work
2-3 sets 12/12 trunk twits + 10-15sec copenhagen plank R/L
2-3 sets 40-50m sandbag bear hug carrying
rest as needed