Crossover Symmetry Activation
then
3 rounds
1:00 air bike
50 single unders
3 push up to downdog pose
6 v-ups
5 scap pull ups (2s hold)
5 tempo ring row
5+5 suitcase deadlifts
10 hollow rocks

Strenght
5x3 weighted chin ups, cilmb to heavy 3 but no failure.
perform 10-15s l-sit hold on parallettes/rings right after
rest 2-3 min

then get ready for metcon and test movements!

Metcon
For Time
Buy In
100-150 double unders
then

3-6-9-12-15 reps of
Single arm devils press @15/22.5kg
Toes To bars
Deadlifts @50% of 1rm
then
Buy out
100-150 double unders

Accessory Work
Practise Pistol Squats and do 30-40 reps in of that movement with variations you use.
rest as needed bwn

Cool down
2-3 min light cardio
2-3 min uppperback smash with roller
1+1 min calf / achilles strech
1+1 min hamstring strech
1+1 min leg across body strech