Warm Up
3 rounds
1 min row or ski
3-5 inch worm + push ups
6-8 scapula rolls + 3-5 strict pull ups
6-8 box jumps
6-8 alt hand db power cleans

Strenght&Condtinioning
Bodyweight Lynne
10-9-8-7-6-5-4-3-2-1 reps
Strict Pull Up or Chin Up
Ring Push Ups / Push Up

Accessory Work
3 sets
16-24 alt hand bicep curls with dumbbells + 8-12 skull crushers with barbell
rest 1.5-2 min bwn sets

Metcon
Every 4 min for 4-5 rounds (16-20mins)
10-15 toes to bars
8-10 burpee box jumps overs 50/60cm
4-6 sandbag cleans @35-45/45-68kg

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching