Warm Up
3-5 min of cardio machine work as overall warm up
Then rounds of
:15-20 parallette l-sit hod
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 2 rounds
8 db bench press, add weight
8 kb gorilla row (add weight)

Strenght
Pause Bench Press 3x3reps@55-70%
perform 16-20 kb gorilla row total after bench pressing @24/32kg's
rest 3-4 min
then 10 min emom of:
2 bench press @70-80%

Metcon
at 0.00
5 min amrap
1-2-3-4-5...
Rope climbs
2-4-6-8-10..
Strict handstand push ups
at 10.00
5 min amrap
6-9-12-15-18..
c2b pull ups or pull ups
push ups
at 20.00
5 min amrap
10-20-30-40..
drag rope double unders
5-10-15-20m / 1-2-3-4
hs walking / wall walks

Accessory work
2-3 sets of:
8-10 standing tricep extensions behind neck with single db
16-20 alt hand bicep curls with dumbbells
:45-60s bear hug carrying
:30 suitcase carrying R/L
rest 2-3 min bwn sets