Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
10 barbell z-press
20-30 heel over db

Strenght
Strict Press 10-8-6-6-6 reps@50-55% of 1rm to start and build up to heavy 6
rest 2-3 min
Hip Thrust 3-4x8-10reps@55-65% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 24-32
1) 30s fast ski erg (15 min pr pace)
2) 8-12 butterfly/kipping c2b or normal pull ups (try to hit unbroken set)
3) 30s fast rowing (15min pr pace)
4) 8-10 double db thrusters @rx db's

Accessory Work
3-4 x 4-8 strict ring dip with pause at top
3-4 x15-20 reverse hyper
rest as needed