Warm Up
2 rounds
1.5 min rowing
1.5 min air bike
5 inch worm with push up
:30 HS HOLD
10 box step ups
5+5 single arm db hang c&j
5 scap pull ups + 5 kipping knee raises

test workout movements and get ready for work

For time
50/40 cal row
40 single db box step ups @22,5/15kg
40 hspu
50/40 cal air bike
40 single arm db hang c&j
40 toes to bars

target time sub 18 minutes, cap 24 minutes

rest 5 minutes

For time
25/20 cal row
20 single db box step ups @22,5/15kg
20 strict hspu
25/20 cal air bike
20 single arm db hang c&j
20 toes to bars

target sub 10 min -> cap 14 minutes
switch arms every 5 rep on db hang c&j
Scale the reps scheme 30/15 if feeling like thats smarter for you to keep intensity!

Cool down
2-3 min light cardio
2+2 min upperback/lat/side smash
1+1 min glute smash
1+1 min couch strech
1+1 min glute strech on box
1+1 min banded bully strech