Warm Up
3 rounds
1 min ski
8/8 single arm db bench press
8/8 scapula rolls + kipping
8/8 single arm ring row

Strenght
Bench Press 6x3reps @60-65%
perform 1 legless rope climb right after bench press. (scale to normal rope climb)
rest 2-3 min
Ring or Bar Muscle Up Training (Strict MU?)
2x2reps + 8x1reps
good sharp muscle ups, rest as needed but goal is to keep short resting periods.

Metcon
Emom 20-40 (masters 45+ 20-28 min and others 28 - 40 mins)
1) Ski x 40 seconds
2) Toes to bars x 8-16 reps
3) Row x 40 seconds

4) Sandbag cleans x 4-6 reps

Optional Accessory Work
3x10 skull crusher + 10 bicep curls @moderate weight
3x1:00 bear hug sandbag hold
rest 1.5-2.5 min bwn sets