Warm Up
2 rounds
2 min cardio (add speed during 2 min)
5-7 strict burpees
5-10 strict pull ups (give small kip if needed)
:10-20 L-sit hold

Rope climbing skill checking or prep for chin ups

Strenght
Push Press 6-6-4-4-2-2 reps @60-85% (2-4 RIR)
perform 1 legless or 1 normal rope climb right after PP (scale to lower rope climbs x1-2 reps)
rest 2-3 min bwn sets

Metcon
Emom 8
1) Row x 45-50 seconds @easy/mod
2) Kipping Pull ups x 6-12 reps
3) Ski x 45-50 seconds @easy/mod
4) double db/kb thrusters x 8-10 reps @rx dumbbells

rest 2 min

Emom 8
1) Row x 15-20 seconds (FAST)
2) Kipping Pull ups x 4-8 reps
3) Ski x 15-20 seconds (FAST)
4) double db/kb thrusters x 6-8 reps @rx dumbbells