Warm Up
2 rounds
1.5 min cardio
8-12 perfect push ups
8 scapula rolls + 8 kipping
4-6 burpee pull ups

Rope climbing skill checking

Strenght
Bench Press 5x4reps @70-80% (2-4 RIR)
perform 1 legless or normal rope climb right after / or single arm ring row 4/4 right after bp
rest 2-3 min

Metcon
Emom 20
1) Ski or Air Bike x 45 seconds
2) 6-10 burpee over sb/kb/db (sivuttain)
3) Row x 45 seconds

4) Sandbag bear hug squats x 8-12 reps @35-45/45-68kg or heavy kb goblet squat