Warm Up
2 rounds
2 min cardio
20 shoulder taps on push up plank
10 hand released push ups
15 hip bridges
10+10 single arm bench press
5+5 single arm hang cluster

Strenght
Bench Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
For time
12-9-6 reps
Double DB/KB Thrusters
Toes to bars
rest 3 min
6-9-12 reps
Toes to bars
Double DB/KB Thrusters
time target 10-12 min, cap 15 minutes
target weights 16/24kg's or 15/22.5kgs. Scale the weight, scale ttb to kip knee/leg raises.