Strength:-
10 mins working on kipping HSPU
or
E2MOM 4 x max kipping HSPU add deficit if needed
8 mins working on rope climb technique
or
3×3 seated / legless climbs
Metcon:-
4 rounds
10/14 Cal Bike 14/20 Cal Row
10 bar facing burpees
5 GTOH 60/42.5kg
Rest 2 mins
*score total time