Warm Up
3 rounds
1 min air bike
10-15 banded glute bridges + 10 band squat
10-15 perfect push ups
:20 Side plank Hold R/L

Metcon
Air Bike
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 1.5 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 2 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 2.5 min
1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min bwn
1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)

Strenght
3 sets
Pause Bench Press x 3+3+(5-7 reps on last set) @70-80% of 1rm
rest 1 min

Weighted Chin Ups x 3+3+(5-7reps on last set) @40-50%
rest 2-3 min bwn sets

Accessory Work
3-4x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-4x8-10 barbell bicep curls
3-4x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
rest as needed