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 10-8-6-6-6 reps @60-65-70-75-80% of 1rm
perform 12-10-8-8-8 reps american kb swings right after
rest 2-3 min bwn sets

Metcon

20 min amrap with partner
32/24 calories of rowing or 24/20 calories air bike
24-30 db bench press
16-20 toes to bars OR V-ups
you go, i go!