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 5 rep set on Pause Bench Press (pause on each rep at chest)
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 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)
2x10 reps @climbing to
2x6 reps (hard set)
rest 1-2 min bwn sets

Metcon
4-5 rounds for both, alt time full round with partner
12/15 calories of rowing (fast)
8-12 double db bench press (controlled movement) OR 6-10 hspu (strict or kip) you choose