Treeni 2
Warm Up (10 min)
2 rounds
1:30 cardio machine
20 plate hops
10 gtoh + halo
10+10m bear crawl (forward/backwards)
10m lunge walk + reach up

Gymnastic Skills (15-20 min)
Kipping Pull Up (you can use band for help)
Double Under Practises

Metcon
Easy&Treshold pace for 20-25 mins
2 min easy cardio/double under training
4-6 burpee kipping pull up / 4-6 burpees + 4-6 ring rows
6+6 single arm db oh lunge walk
12-16 alt leg v-ups