Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:15-20 parallette l-sit hod
5 sharp squat jumps
then barbell prep as needed

Weightlifting

3x3 Strict Press + 3 Push Press + 2 Push Jerk + 2 Split Jerk @50-75% of 1rm strict press
5x2 Push Jerk + 1 Split Jerk @60-75% of 1rm (pause 1-2 sec on jerk catch)
rest 1.5-2.5 min bwn sets

Strenght
Military Bench Press 4x5@60-65-70-75% of 1rm (from last week)
perform 1-2 legless rope climb right after
rest 3-4 min bwn sets

Metcon
4-5 sets
15 drag rope du or 30-45 du's
8-10 ghd sit ups
10-15m hs walk (2x5-7.5m)
8-10 c2b pull ups or pull ups
15 drag rope du or 30-45 du's
rest 1:1 bwn sets

Accesory Work
2-3 sets for quality

10-12 double db power cleans@22.5/15kg's
10-12 alt hand bicep curls@15/10kg's
10-12 incline tempo bench press@22.5/15kg's
10-12 alt hand incline bench press @15/10kg's
20-24 weighted russian twists@10kg
20-24 weighted russian twists@5kg
rest 2-3 min bwn sets