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
then 2-3x

6-10reps of tempo bench press, go up on weighs
1 half rope climb or 1 normal rope climb

Strenght
Bench Press 4x4reps@75-80-80-80% of 1rm
perform 1 legless + 1 normal rope climbs right after bench or 2+2+2+2 rope climbs
rest as needed bwn sets

Skill/Condtioning/Quality training
3 sets
2-3 wall walks
1min of double unders training
10-15 ghd sit ups
quality set of bar muscle ups (goal 2-8 reps)
rest 1:1 bwn sets

Metcon
3 rounds
8 toes to bars
8 box jump overs 60/75cm (masters 45+ 50/60cm)
7.5m hs walk
straight to
2 rounds
12 toes to bars
12 box jump overs 60/75cm (masters 45+ 50/60cm)
7.5m hs walk
straight to
16-24 c2b pull ups