Warm Up
2 rounds
2 min cardio machine
20 band pull aparts / ring rows
:40 plank hold / :20 side plank hold R/L
10+10 single arm floor press

Strenght
Build to heavy 3 rep set on Pause Bench Press (pause on each rep at chest)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Banded Strict Chin ups / Strict Chin ups (weight)
2x12 reps @climbing to
2x8 reps (hard set)
rest 1-2 min bwn sets

Metcon
With Partner, alt time full round
30-24-18 calories of rowing
15-12-9 double db bench press or 12-9-6 reps hspu (strict or kip, you choose)

One round is 30/24 calories of rowing + 15 db bp OR 12 hspu
Second round is 24/18 calories of rowing and 12 db bp OR 9 HSPU
Third round is 18/14 calories of rowing and 9 double db bp OR 6 HSPU