Easy pace cardio
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 1- 2 normal rope climbs,2-3 lower rope climbs go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 5-10 strict or kip hspu , go every 1 min

rest 2 min and then

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 4-6 single arm db oh or front rack lunges R/L , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-6 single arm devils press alt hand , go every 1 min

Accessory Work
3 sets
10-15 barbell bicep curls + 10-15 barbell french triceps
rest 2 min bwn