Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn
then 2 rounds
20m bear crawls
5/5 single arm ring row
:20-30 bar hanging
10 air squats + 5 squat jumps

Skill
Rope Climbing and HSW/Wall Walk Skills / Holds for 15-20 minutes

Workout
Emom 18
min1 : HS Hold / Free Hold x 30 seconds or HS walk x 5-10m
min2 : Rope climbing x 1-2 reps or set of kipping ull ups
min3 : box jumps x 5-7 reps to 60/75cm (skaalaa niin ettei tuu vahinkoja)

Accessory Work
2-3 sets
tricep turns + bicep curls as an supersets and 10-12 reps on both movements
rest 2 min bwn