Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 banded face pulls
10 air squats + 5 squat jumps

Strenght
Push Press 4x8 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpees x 6-12 reps
even : Rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Push Ups x 6-12 reps
even : Air Bike x 30 seconds (mod/fast)