Warm Up
3 min air bike + 3 min ski erg (add speed during work)
then

2 sets
10+10 single arm db bench press
10-15 ring row
10 scapula pull ups
10-15 hollow rocks
3 wall walks

Strenght
Pause Bench Press 5X2 @80-85% of 1rm. (should have like 1-2 reps in tank)
PAUSE Weighted CHIN ups 5X2 reps @60-70% of 1rm. (should have like 1-2 reps in tank) (PAUSE FOR 1-2 SEC ON EACH REP AT TOP)

Strenght and Conditioning
3 sets
20/16 calories FAST air bike + HARD SETS / MAX reps c2b or pull ups (kipping or butterfly) (should be like 10-20 reps)
rest 2-3 min
3 sets
20/16 calories of fast ROW + HARD SET / max reps of strict or kipping hspu (should be something like 10-20 reps)

Accessory
2-3 sets
8-12 db external rotations @2.5-7.5kg
rest 30-45s
16-24 alt hand bicep curls
rest 30-45s
10-15 behind neck standing tricep turn with single dumbbell
rest 2-3 min

Cool down
2-3 min light cardio
1 min russian baby streching
10-15 banded pass throughs
30s tricep strech R/L
30-45s bicep streching againts wall R/L