Warm Up
1min easy air bike + 30 sec mod-> mod/fast -> fast pace on last round
4 push up to downdog pose (strech calfs)
8 banded strict pull/chin/pull ups
4+4 kb bottom up press
8+8 side plank hip touches

Strenght
Work to heavy 3-7 rep set of single arm DB Push Press for both hands in 15 minutes
then
2 sets of 3-5 reps @80-90% of todays heavyist weight
rest 2-3 min bwn 3-5 rep sets.

Metcon
3 sets
12-16 pistol squats
300/250m of ski erg @fast pace
rest 3 min
15-25m HSW or 5-7 wall walks
300/250m of rowing @fast pace
rest 3 min
4-6 rope climbs
600/500m of bike erg@fast pace
rest 3 min

Optional Accessory Work
3 qiant sets of
10-12 double db front squats @rx weights
10-12 french tricep turns with dumbbells
10-12 alt hand bicep curls with dumbbells
rest 1-2 min bwn set (good little pump with light/mod weights, controlled movements)