Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
3-5 inch worm + push up
:30 Plank Hold
5+5 slow and controlled single leg RDL R/L
:30 active bar hanging

Strenght
Bench Press 8+8-6-6 reps @climbing up on weights
perform 8-10 reps of double kb/db deadlifts after bench presses
rest 2-3 min bwn sets

Metcon

3 sets, new set every 5 minutes (15minutes)
40 seconds of air bike
8-10 z-press with double db/kb press
40 seconds of air bike
8-10 chin ups