Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 5-10 hspu
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 c2b pull ups or pull ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 db snatches , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 box jumps, go every 1 min
first round with ski erg and second with rower

after 24 minutes work go straight to second part with air bike or bike erg

15-20 min easy pace cardio bike erg or air bike
perform every 5:00 : 2 rope climbs , start with rope climbs

go until 40:00 or 45:00.

Accessory Work
2-3 sets
biceps and tricep work (12-15 reps)
rest as needed bwn sets
2-3 sets
kb/db side bents 10+10 + weighted russian twits x 20-30 reps (feet on the ground)
rest as needed bwn sets