Warm Up
2 rounds
2:00 cardio machine
50 single unders
5 push up to downdog
5 pike push ups
10 scap pull ups
5+5 single leg RDL
10 kb swings

SKILL
Get TTB and HSPU ready

Gymnastics
4 rounds
8-12 kipping ttb or ghd sit ups
8-12 kipping hspu
rest 1-2 min bwn rounds

Strenght
3 sets

4-6 shoulder press @50-60%
4-6 strict chin ups
4-6 thrusters with shoulder press weight (pause 1 sec on each rep at top)
rest 2-3 min bwn sets

Metcon
3 rounds
50m farmers walking @mod/heavy weight
12-15 wall ball shots
12-15 kb swings
rest 1:1 or alt time with partner

Cool down
2-3 min light cardio
1-2 min forearm streching R/L
1-2 min banded bully R/L
1-2 min banded tricep strech R/L