Warm Up
2 rounds
2 min cardio machine
10-15 banded glute bridges + 10 band squat
10-15 perfect push ups
:20 Side plank Hold R/L

Metcon
5 sets
1 min on / 2 min off
fast+ first 10 seconds and then slow down to fast pace with cardio machine of your choise

Strenght
3 sets
Pause Bench Press x 3+3+(5-7 reps on last set) @70-80% of 1rm
rest 1 min

Weighted Chin Ups x 3+3+(5-7reps on last set) @40-50%
rest 2-3 min bwn sets