Warm Up
2 rounds
2 min cardio (add speed during 2 min)
10/10 single leg RDL
4-6 burpee pull ups
:40 side plank hold R/L

Strenght
Speed Pause Bench Press 4x4reps @50-55% (1 sec stop at chest)
perform 4 weighted/bw strict chin ups right after (as sharp as possible) @20-30% of 1rm
rest 3 min

Metcon
4 rounds @treshold pace
1 min jump rope (double unders or single unders)
8-12 kipping pull ups / 6-8 banded strict pull ups
5 deficit strict hspu / strict hspu / box hspu

3 min rest

4 rounds @treshold pace
1 min cardio machine
8-12 toes to bars / small kip knee raises x 12-16 reps
5 deficit kipping hspu / kipping hspu / 2 wall walks