Warm Up
3 rounds
1 min air bike
5+5 reverse lunges
5+5 upright row
25+25m single arm db oh walking R/L

Strength
TGU 5+5/4+4/3+3 reps, building in weights , keeping it light to moderate
rest 1.5-2.5 min bwn sets
ring push ups and strict chin ups 4x6-12 reps both movements (3-6 RIR on each set)
rest 1.5-2.5 min bwn sets

For Quality
3 sets
3-5 wall walks
2-3 rope climbs
30 weighted russian twists + 10-15 tuck ups
rest as needed