A. Strength

4-6 sets
1-3 wallwalks (Box shoulder taps) + 6-8 x 3 Point rows / Side

B. Wod

Amrap6
3 burpees over medball
6 medball squats
9 medball GTOH

Rest 3 min

Amrap3
Plank Variations

A. SKILL

Practice Bar Muscle-ups for 10-15min

5-10 Hollow banded pull overs
3-6 jump into Hollow on pull up bar (glide kip)
2-4 Hip to bar pulls (start from glide kip)
2-4 Top position (from chest - use box) into arch
Single Bar MU

You can just use step 1-4 and rotate through for the 10-15 if you don´t have MU yet.
You could also add the 5th step and do the Single Bar MU, if it is not perfect and smooth, start again from the beginning (add adequate rest of course), if the MU is really good, you could still use the drills to create some volume in key movements for the MU or add another single rep or even a double.

2. Option

Warm up for ~5min with the skill progressions.
then
10 sets of:
X Bar MU
rest 30sec.

B. Dumbbell Bulgarian Split Squat 3 x 6-8

6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat
6-8 Dumbbell Bulgarian Split Squat

Use 2 DB´s and rest 60sec. btw legs.
20sec. iso pre fatigue at mid range into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)

C1. Weighted Ring Push-Up 3 x 6-8

6-8 Weighted Ring Push-Up
6-8 Weighted Ring Push-Up
6-8 Weighted Ring Push-Up

20sec. iso pre fatigue at bottom position into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)

C2. Chest Supported Incline Dumbbell Row 3 x 6-8

6-8 Chest Supported Incline Dumbbell Row
6-8 Chest Supported Incline Dumbbell Row
6-8 Chest Supported Incline Dumbbell Row

20sec. iso pre fatigue at bottom position into 6-8 reps
Work at RPE8 for all sets (for the reps - iso hold can be harder or not)

D. Heavy Carries

5 sets of:
30m (2x15m) Zercher carry with Barbell or Yoke
rest 60sec. or congaline with 2 partners
Go as heavy as possible but be able to walk all 5 sets unbroken and in a good position with tall chest and tight core. Only set the weight down after 15m to turn around, there should be no rest!

A. Intervals

3 min on 2 min off (for 30 min/6 sets)

1)Row
2)Ski
3)C2B

-> consistent pace for all sets

A. Long Conditioning

35min AMRAP of:
800m run
40m double KB-OH/FR carry (20m each side)
20 alt. Box step ups @BW (24/20'')
10 Down ups