Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds of:
:30 single unders
4 inch worm + push up
8 wall squats 1st round / cossack squats 2nd round
:20.30 knee tuck hold on pull up bar (1stmyötä/2ndvastaote)

Metcon (80-90% effort)
10-8-6-4-2 reps of
Double DB Devils presses with 15/22.5kg's
perform 50 double unders after each set
time target sub 7 minutes. Goal is to get everything unbroken but should be challenging!

Strenght
Overhead Squat + weighted chin up 4x5+(3-5)reps@65-85% of 1rm snatch on OHS and Chin ups by feeling, but making up on weights each set
rest as needed bwn sets

Accessory Work
3 sets
8/8 single leg RDL with 15/22.5kg db
8/8 single arm db row with 20-25/30-40kg db
8/8 single leg calf raises (use plate as raiser, make the tempo slow to get the gains from this)
rest 2-3 min bwn sets