Warm Up
2 rounds
2 min ski (add speed during 2 min)
5-7 inch worm with push up
5-10 strict chin ups (give small kip if needed)
:10-15 L-sit hold

Strenght
Ring or Bar Muscle Up Training
2x4 + 4x3 + 2x2 and 2x1 reps
rest as needed
Bench Press 5x5reps @70-75%
rest 2-3 min bwn sets

Metcon
Emom 16-24
1) Ski x 45 seconds
2) 1 legless + 1 normal rope climb (time cap 30s)
3) Row x 45 seconds

4) sandbag cleans x 4-6 reps (time cap 30s)

rest 2 min

Emom 9-12
1) Burpee box jumps x 7-10 reps
2) DB Snatch x 14-20 reps
3) GHD Sit ups x 10-20 reps

Optional Accessory Work
3 sets of tricep / bicep work of your choise, keep rep scheme bwn 6-12 reps
3 sets 30s weighted russian twists + 30s weighted reverse chinese plank
rest as needed