Warm Up
2 rounds
2 min cardio machine
6-8 single leg rdl R/L
6-8 kb bottom up or db press R/L
6-8 single arm kb row R/L
10 scapula pull ups + 20s hanging

Strenght
Build to heavy single on Push Press
2x5reps@35-50% + 2x3reps @60-70% and 4-5x1rep @80-100%. On last set 0-1 RIR.
rest as needed bwn sets

Kipping Pull ups / c2b pull ups
3-4x6-12 reps
rest 1-2 min bwn sets

Metcon
21-15-9 reps for time
single arm db power clean&push press (alt hand) rx db
ring rows / 10-8-6 of strict chin or pull ups
time target is sub 8 minutes, cap 10 minutes.