For quality (20 mins )
5 sets of

5 Strict ring dip
( RX+ use weight )

5 strict pull up
(RX+ use weight )

Do it in superset!
Scaled : box dip and 3 negative pull up per round

Skill ( 15 mins )
T2b

Accumulate Volume in 15 Minutes.

Rest as needed between sets.
Try making small adjustments to your technique to improve efficiency and consistency.

4 Rounds of: ( 24 mins )
60s of HR Push-ups
60s of KB SDLHP @24/16kg
60s of Double Unders
60s of Wallballs (20/14)
60s of Rope climb
60s Rest

For time:
40 USA Swing @24/16kg
4 Rope Climbs
30 USA Swing
3 Rope Climbs
20 USA Swing
2 Rope Climbs
10 USA Swing
1 Rope Climb

Rx+: @32/24kg, Legless Rope Climbs
Timecap: 18 mins

Front Squat (20 mins )
10-10-10

-challenging work sets
- 3 mins rest between

Between sets :
3x3 heavy negative pull up
- use dumbell / wallball between legs

For time:

3 Rounds of:
20 Double Unders
10 alt DB Snatches @22,5/15kg
10 Pushups

2 Rounds of:
40 Double Unders
20 alt DB Snatches
20 Pushups

1 Round of:
60 Double Unders
30 alt DB Snatches
30 Pushups

14 min time cap

AMRAP 12 min
2 Rope Climb
6 Deadlift 120kg/80kg
9 Box Jump
Goal: 6+ Rounds

Front Squat
EMOM 8
2 reps@75%

Push press 5x3 reps (18mins)
- keep around 80% across all sets

- btw sets 5-8 strict pull up

Back rack forward lunges with barbell (15 mins )
- 4 sets x 6/side
- alternating
- from rack
- add weight each set