Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min fast walk/jog/run
10 scap push ups
10 Scap Pull Up
10+10 kb bottom up press
5 seated box jump to 50/60cm (sharp ones)
5 burpee pull ups

Strenght
Build to heavy 1-3 rep set for push press in 12-15 minutes
then

2x3-5 reps @80% of todays heavy 1-3 rep set.
rest 2 min bwn set
then

prep for muscle ups/c2b pull ups for few minutes
and start

Gymnastics
3-4 sets
15/12 calories of easy run
set of ring or bar muscle ups (goal is 3-8 reps) Use bands if needed. or Practise c2b pull ups
rest 1-2 min bwn sets

Metcon

2-2-2-3 min intervals, 1 min rest bwn sets
12/10 calories running
12-15 wall ball shots
Max reps of toes to bars in remaining time