Warm Up
3-5 min of cardio machine work as overall warm up for body
:15-20 parallette l-sit hod
then 2 rounds
: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
4-6 chin ups (banded chin ups at start)

Strenght
Dumbbell Bench Press 12+12+8+8+8 reps
perform 6-6-4-4-4 weighted chin ups right after
rest 2.5-3.5 min bwn sets

Skill/Condtioning/Quality training
3 sets
30 sec of drag rope du / double unders training
3-4 wall walks
30 sec of drag rope du / double unders training
quality set of ring or bar muscle ups (goal 2-8 reps)
rest 1:1 bwn sets

Metcon
3 rounds
8-12 toes to bars
8-12 box jump overs 60/75cm
7.5-15m hs walk
straight to
2 rounds
12-16 toes to bars
12-16 box jump overs 60/75cm
10-20m hs walk
straight to
12-16 burpee c2b pull ups / burpee pull ups