Warm Up
2 rounds
2:00 Cardio
5 inch worm with push ups
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)

Strenght
Front Squat 8-8-6-4 reps @50-55-60-65% of 1rm
GO every 2-3 minutes for new set.

3 sets
Pause Floor Press x 6-8 reps @65-70% of 1rm (leave 2-3 reps to tank)
rest 1 min
Quality Set of Strict Chin Ups goal is 8-15 reps (use band for help if needed)
rest 2-3 min

Metcon
21-15-9 reps
KB Swings
12-9-6 reps
Burpee Pull ups

Accessory Work
3 rounds
8+8 half kneeling arnold press
8+8 Single arm db row (1 sec pause at top)
24-32 weighted russian twists
rest 1-2 min