Warm Up
2 rounds
1 min row
1 min ski
1 min bike erg
5 inch worm + push up
5 russian baby strech
10 ring rows
10 hr push ups

Strenght
3 sets 10 dumbbell incline bench press + 10 weighted push ups/push ups
rest 2-3 min bwn sets

3 sets 3 strict pull ups + 5 strict chin ups + 7 banded strict pull ups
rest 2-3 min bwn sets

Metcon
2-3 sets
1000/900m row @easy moderate pace
rest 1 min
1000/850m ski @easy moderate pace
rest 2 min

2000/1800m bike erg @easy moderate pace
rest 3 min