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 2-3x5reps of burpee box jumps, sharp movement.

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

Weightlifting

3x2 Push Press + 2 Push Jerk + 2 Split Jerk @35-65% of 1rm jerk (pause on jerk catch position)
3-5x1 Push Jerk + 1 Split Jerk @75-85% of 1rm
rest 1.5-2 min bwn sets

Metcon (all with 75-85% effort)
3 sets
600-800m Run
-into-
2 rounds
8-10 Strict or Kipping Pull Ups
16-20 Push Ups
24-30 Air Squats
-into-
600-800m Run
Keep quality on movements, tight body on push ups, no free landing on squats to save knees. Use weight vest or not (6/9g)
rest 3 min bwn sets
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