Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
15 double db bench press
15 hollow rocks

Strenght
Military Bench Press 5x5reps, try to use same weights than 2 weeks ago on normal bench
perform 3-5 fast strict pull ups right after bench pressing
rest 2-3 min
Hip Thrust 3-4x8-12reps@50-70% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 32-40
1) 45s moderate bike erg
2) 45s moderate ski erg
3-4) 2 rounds of cindy (time cap 1min 30s)
5 pull ups + 10 push ups + 15 air squats (scale to 4-8-12 reps if better)

Accessory Work
2-3x15-20 single arm bench press with dumbbell
2-3x15-20 reverse hyper
2-3x 20 alt leg v.ups + 20 heel overs + :10-15 Flutter Kicks
rest as needed