Warm Up
2 rounds
2 min cardio machine
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-6-4 reps @moderate to mod/heavyish
perform 12-10-8-6 reps kb swings right after
rest 2-3 min bwn sets

Metcon
20 min amrap with partner
16 db bench press
16 kipping pull ups / hardened ring rows
16 box jump, step down or box step ups
16 syncro abmat sit ups
you go i go all except syncro abmat sit ups!