Warm Up
3 rounds
1 min ski,row,ski
6-12 perfect push ups
8 scapula rolls + 8 kipping
4-6 burpee pull ups

Strenght
Bench Press 6x4reps @60-65%
perform 1 legless rope climb + 1 norm rope climb right after bench press.
rest 2-3 min
Ring or Bar Muscle Up Training
5x2+5x1 reps
rest as needed

Metcon
Emom 20-40 (masters 45+ 20-28 min and others 28 -40 minutes)
1) Ski x 45 seconds
2) 6-10 burpee over sandbag (sivuttain)
3) Row x 45 seconds

4) Sandbag bear hug squats x 8-12 reps @35-45/45-68kg

Optional Accessory Work
3x12 skull crusher + 12 bicep curls @moderate weight
3x15-20 reverse hypers or ghd back extensions @light/mod weight
rest 1.5-2.5 min bwn sets