Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-6-6 reps @climbing up on weights
perform 8-10 reps of kb swings right after
rest 2-3 min bwn sets

Metcon

15 min amrap with partner
24/20 calories of rowing or 20/15 calories air bike
20-24 db bench press
20-24 ring rows
20-24 syncro weighted ukraine twists
you go, i go! except midbody movement.