Warm up:
Tabata
Resistance band pull down
Box step ups
Barbell good mornings
Strength:
10 minutes EMOM of weighted Pull ups (2-5Kg/10-16Kg)
3-4-5-6-7-6-5-4-3-2
Hero workout TK:
Max rounds in 20 minutes 8x Strict Pull-ups 8x Box jumps (36 inch) 12x KB swings (72#)
Postworkout:
6 min. EMOM
Double unders
Women: 30-40
Men: 60-100
Venda: 100-120 ;-)