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
Bench Press 10-8-6-6-6 reps@60-65-70-75-80% of 1rm
rest 2-3 min
Hip Thrust 3-4x8-10reps@50-60% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 24-32
1) 45s moderate ski erg
2) 1 legless + 1 normal rope climb / 2 rope climbs
3) 45s moderate bike erg or air bike
4) 8-10 weighted box step overs @2xrx dumbbells 50-60cm

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 Flutter Kicks
rest as needed