Strength:-
Strict Pull ups 3 x 5 add weight if necessary then
90 secs max effort kipping toes to bar, rest 90 seconds
60 seconds max effort kipping toes to bar, rest 60 seconds
30 seconds max effort kipping toes to bar, rest 30 seconds
Metcon:-
Tabata 8 rounds per exercise. 1 minute rest between tabata’s
8 intervals (4 mins)
DB hang squat cleans 2 x 22.5/15kg
Row / Bike
Medball Russian Twists