Warm up
2 rounds
1:30 cardio machine
20 shoulder taps on push up plank
12-15 alt leg v-ups
12-15 ring row
12-15 kb swings
:30 bar hanging

Skills
Kipping Toes to bars + Knees to elbows and DU's

Strenght
3 sets of Strict Toes to bars / Leg Raises / Knee raises
3 sets of Strict or Kipping Toes to bars or knees to elbows

Accessory Work
4 sets
5-7 strict chin ups
10+10 suitcase deadlifts
30-40m bear hug sandbag carrying
rest 2-3 min bwn rounds