Warm Up
4x40s easy + 20s moderate + 10s row/ski erg 2x both, rest 20s bwn sets.
then 2 rounds
:30 single unders
5 hr push ups + 20 shoulder taps + 5 hr push ups
10 kb gorilla row (total)
2 wall walks
1 lower rope climb

Strenght
Tempo Bench Press 3x5reps@50-55-60 % of 1rm (31X1)
Perform 3-5 strict c2b chin ups right after (use band if needed)
rest 2-3 min bwn set
Incline Dumbbell Bench press 3x10reps@RX DB's (controlled tempo)
Perform 10 bent over db row right after with db's
rest 2-3 min bwn set

Metcon (at 70-80% effort)
2 sets
2 rounds of
20/16 calories rowing
2x 1 wall walk to 2-4 shspu
after 2 rounds go for
80-100 double unders
3-4 rope climbs or 5-6 short rope climbs
rest 1:1 bwn set