Warm Up
2 rounds
1 min row
:20 mountain climbers
:20/20 side plank holds
10 scapula rolls + 10 ring row
10 barbell tempo bench press

Strenght
Tempo Bench Press 5x5reps@40-60% of 1rm
take 3 seconds for lowering down each rep. Perform 10 alt hand kb gorilla row after bp. (5/5 per hand)
rest 2-3 min bwn sets

Gymnastics
Ring or Bar Muscle ups 5x3-5 reps
rest 1-2 min bwn sets

Metcon (keep easy or moderate pace,)
3 or 4 rounds
20/15 cal row
20/15 push ups (split these in 2-3 sets)
20 goblet hold lunges in place @16/24kg
20 v-ups or ghd sit ups

Accessory Work
2x12/12 single arm db press
2x12/12 single arm db upright row
2x20-30 weighted russian twits feet on the ground
rest as needed