Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
25+25m kb bottom up carrying
10 scapula pull ups + 10 kipping + hanging until 45 sec
:45 Front leaning on rings
then 2x5reps of burpee box jumps, sharp movement.

Strenght
Bench Press 10-8-6-6-6 reps @60-65-70-75-80% of 1rm (1-2 RIR on last set)
perform 1-3 rope climb right after bench press (add reps from last time)
rest as needed bwn sets

Weightlifting
3-4x3 push press + 2 push jerk + 1 split jerk @40-70% of 1rm push press
3x1 push press +1 push jerk + 1 split jerk @75-85% of 1rm push press
rest as needed bwn sets

Metcon (all with 75-85% effort)
3-4 sets
600-800m Run
15-20 strict or kipping pull ups
25-40 push ups
40-55 air squats
rest 3 min bwn sets
use weight vest or not (6/9kg)
next week we will have MURPH on our schedule. There is also optional workout for it!