Warm Up
2 rounds
2 min cardio machine
10+10 single leg hip bridges
10 db hang clean&jerks
5-10 burpees
5-10 kipping pull ups

Metcon
2 rounds
12 db hang clean&jerks @RX weight
5 burpee bar muscle ups / burpee c2b pull up
rest 1:1
2 rounds
10 hang clean&jerk @+2.5kg to RX weight
4 burpee bar muscle ups / burpee c2b pull up
rest 1:1
2 rounds
8 hang clean&jerk @+5kg to RX weight
3 burpee bar muscle ups / burpee c2b pull up

Gymnastic Skill&Strenght
3-4 sets
40-50 seconds of double unders/crossover single unders + 4-8 strict hspu
rest as needed

Strenght and Conditioning
1 set
12 reps double db thrusters
rest 1 min
9 reps of double db thrusters
rest 1 min
6 reps of double db thrusters
same weights than on hang clean&jerks but 2xpieces of dumbbells

rest 3-5 min

1 set
4-5 legless or 5-6 normal rope climbs
rest 1 min
3-4 legless or 4-5 normal rope climbs
rest 1 min
2-3 legless or 3-4 rope climbs

lets repeat the rope climb workout from 4 weeks ago.