Warm Up
2 rounds
1 min row / ski
1 min air bike / bike erg
10/10 single arm floor press
10/10 single leg hip bridges
:20-30 ring support / box support hold
then some mobility prep and start warm up sets

Strenght
4 supersets
Military Bench Press x 8 reps@55-60-65-70% of 1rm of bench press
Strict Pull ups x 8-10 reps (1-2 RIR)
rest 2-3 min bwn sets

Metcon
3 sets alt time with partner
15/12 calories rowing + hard set of push ups ( 1 unbroken set) (target 10-25reps)
then

3 sets alt time with partner
12/9 calories air bike + hard set of hardened ring row ( 1 unbroken set) (target 10-15reps)