Strength
EMOMx15
Min 1: 2+4 HSPU ( 2 strict at deficit, 4 kipping at deficit, scale down to box, or 4 wall climb)
Min 2: 3+3 strict pull up (3 weighted + 3 with out weight. Use smaller band the normal do 3 strict pull up + 10 second hold w chin over the bar)
Min 3: 30 second single arm push up plank
Min 4: rest
Metcon
4 rounds
40 double unders
10 clean and jerk 115/80
15 toes to bar
20 hand release push up
Accessory
2x
12 banded pull aparts
8 hip ext 3.1.1.2