Warm Up
2 rounds
2-3 min air bike (start easy, add speed) (last 20s on second round fast)
10/10 resisted hip flexor contraction
10/10 standing fire hydrant
10/10 supine side leg raises
20 controlled mountain climbers

Metcon
Air Bike
7 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 1.5 min
3x1 min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 45s bwn

Strenght
Military Floor Press 4x8-10reps @60-70% of 1rm bench press
rest 2-3 min bwn sets
Weighted Pull Ups 4x6-8reps (1-2 RIR) + 8-12 ring row right after
rest 2-3 min bwn sets

Optional accessory Work
3-5x6-10 double db bench press
3-5x12-16 alt hand bicep curls with dumbbells
3-5x20-30 weighted russian twits @5/10kg+ 10-15sec knee tuck hold on rings
rest as needed