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 10-8-8-8 reps @60-70-75-80% of 1rm (skaalaa alaspäin 5% jos ei oo kulullaan)
perform 10-12 reps american kb swings right after
rest 2-3 min bwn sets

Metcon

Every 2 min for 16 minutes (8 sets)
15/12 calories of rowing or 12/9 calories air bike
10-15 db bench press
10-15 toes to bars OR V-ups
go hard on each time, alt time with partner (both will do 4 sets total)