Warm-up:
3 rounds for quality:
5 Strict Pull-ups
10 Push-ups
15 Banded Good mornings
Strength:
BS: 60x2x3 sets
Capacity/Gymnastics:
With HR between 140-150BPM (manage HR on Burpees, not on Dubs as much. If you can go UB for Dubs in 2:00, do it)
5 rounds of:
2:00 Dubs/Single-unders
1:00 Chin-toes HS hold (or Plank hold)
2:00 Burpees
1:00 Shoulder taps/Hip taps (or shoulder taps from plank hold)
Extra work:
Find a 3RM Bench Press in 5 sets.
Then, 1x3@95%, and 1x3@90% of 3RM