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 bench press, add weight
8 kb gorilla row (add weight)

Strenght
Pause Bench Press 3x3reps@50-60%
perform 12-16 kb gorilla row total after bench pressing @24/32kg's
rest 3-4 min
then 8-10 min emom of:
1 bench press @70-80%

Metcon
3 sets of:
16/20 calorie rowing
12-16 front rack step back lunges @16/24kg's
3-4 wall walks
rest 1:1 bwn set

Accessory work
3 sets of:
12-16 elbow to tall plank
:30-45s bear hug carrying
6-10 diamond push ups
6-10 strict chin ups
rest 2-3 min bwn sets