Warm Up
2 rounds
3 min air bike
(each min : 30s easy/20smod/10sfast) 1st min:legs only, 2nd min hands only, 3rd min legs&hands)
10+10 single arm bench press
10+10 single leg hip bridges
5+5 single arm ring row

Strenght
Bench Press 10-8-6-4 reps, building in weights, perform new set every 3.5min.
30 sec after bench press set, perform 6-12reps of strict chin ups
Hip Thrust 4-5x6-8reps@50-80% of 1rm back squats (pause 1 sec at top on each rep)
or
Barbell back rack reverse lunges 4-5x8-12, (4-6per side) building in weights
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 5-6 rounds
30/24 calories air bike @mod/fast pace (20 min pr pace)
3-5 ring muscle ups / bar muscle ups / burpee c2b pull ups

Accessory Work
2-3x15-20 reverse flyes with light dumbbells
2-3x15-20 reverse hyper or ghd back extensions
2-3x 20 heel overs + :10-15 Flutter Kicks
rest as needed