Warm Up
3-5 min easy ski

2 sets
15+15m single arm kb oh carrying
30-45 sec of front leaning on low rings
8/8 atg split squat with 2 sec hold at bottom of each rep (use 20kg plate as raiser)

Strenght

2 sets
5 pause bench press @55-60%+ 5 weighted pull ups
3 pause bench press @65-70% + 3 weighted pull ups
1 pause bench press @75-80% + 1 weighted pull ups
pause 2 sec at chest on each rep. (use 20-50% of 1rm weighted pull ups)
rest as needed

STR/COND
3-4 sets
3-5 bar muscle ups / Banded Bar Muscle Ups
10 double db bench press with rx dumbbells
rest 1-2 min

2 Sets:
20/16 Calorie Row
30m Sled Push (moderate)
20/16 Calorie Row
30m Sled Push (moderate)
20/16 Calorie Row
rest 3 min and repeat
Keep moderate pace on rower and moderate load on sledge.