Warm Up
3 rounds
1 min air bike
10+10 half kneeling press @7.5-10/10-15kg
10 straight leg box jumps to low box /level
20 heel over db

Strenght
Push press 10-8-7-6-5 reps @60-66-72-76-80%
Bench Press 10-7-5 and 1-2x4 reps @55-63-71-79%
rest 2-2.5 min bwn sets

Metcon
For time
30-25-20-15-10 reps of
Air Bike (women 24-20-16-12-8)
GHD Sit ups or V-Ups
time target sub 15 mins

Accessory Work
3x15 banded strict pull ups
3x10 Skull crusher with barbell
3x1min on / 30-60s rest sandbag bear hug hold @45/68kg
rest as needed bwn sets.