Mobilize, then:
A.
3 rounds at 70-75% perceived effort:
Legless Rope Climb x 2 ascents
GHD Sit-Ups x 15 reps
B. Skill work:
3 sets:
50 double unders+max strict pull-ups
*rest :90sec between
EMOM 30 minutes (6 sets):
Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry (50/35 lbs)
Minute 2 – 10 Dumbbell Burpee Deadlifts (50/35 lbs)
Minute 3 – 10 Single arm push press (5 each)
Minute 4 – Max Calorie Assault Bike
Minute 5 – Rest