Warm Up
3 rounds
1 min cardio
5 inch worms
20 shoulder taps
5 sharp box jumps to 50/60cm

Strenght
Push Press 10-8-8 and 1-2x6 reps @60-66-72-75%
rest 1.5-2 min bwn sets. Fast and sharp lifting.
Banded Strict Chin Ups 3x10-15 reps
rest 1.5-2 min bwn sets

Metcon
4x4 min emom / 1 min off
1) Mod/face pace Cardio x 45 seconds
2) burpee box jump/step overs x 7-9 reps
3) Moderate/fast pace cardio x 45s
4) DB Snatch x 12-16 reps @light weight