Treeni 2
Warm Up (10 min)
2 rounds
1:30 cardio machine
30-50 single unders
10+10m bear crawl (forward/backwards)
10m crab walk
10m lunge walk + reach up
10m tin soldier walk
5+5 single arm ring row
10 scap pull ups
5 kip to swings

Gymnastic Skills (15 min)
Kipping Pull Up / Butterfly Pull up training
Double Under Practises
or do
otm 12
odd : x - reps kip/butterfly pull ups
even : 20-30 seconds of double unders

Metcon
Easy&Treshold pace for 30 mins
2:00 easy/mod pace cardio machine
40m double kb front rack carrying or sandbag carrying
4-6 burpee pull up
6+6 single arm db oh lunge walk
8 box jump overs, stepping down and turning around
12-16 alt leg v-ups