Strength:-
4 sets
2-4 Rope Climbs
Max set HSPU (strict or kipping) 10m handstand walk
3 rounds durante core
Metcon:-
30-20-10
Assault Bike Cals or Row 500m, 325m, 250m
Wallballs 9/6kg
into
15-10-5
Power Cleans 60 / 42.5kg
Burpee Box jump overs 24/20