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 10-8-6-4 reps @60-70-75-80% of 1rm
perform 12-10-8-6 reps american kb swings right after
rest 2-3 min bwn sets

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