Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20-30 l-sit hold
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 2 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Pause Bench Press 3x3reps@55-65%
1-2 legless rope climbs up/down + 1 normal climb
rest 3-4 min bwn sets
then 10 min emom of:
3 bench press @70-80%

Metcon
2-3 sets
9-12-15 reps of
calorie row / ski / row
toes to bars
perform 5-10m hs walk after each cardio
rest 1:1 bwn sets
flow : 9 cal row + 9 ttb + 5-10m hs walk + 12 cal row + 12 ttb + 5-10m hs walk etc...
women calories 12-10-7.

Accessory Work
2-3 sets
5-10 jefferson curls with light kb
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets