Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8+8 single arm bench press
3-5 strict pull ups (banded)
:20-30 side plank hold R/L

Strenght Superset
Bench Press 10+8+8+8 reps@60-70-75-80% of 1rm
perform 3-5 strict L-sit Chin Ups after BP
rest as needed bwn sets

Metcon
Every 2 minutes for 16 minutes (8 sets)
2-3 devils presses
4-6 toes to bars
6-9 wall ball shots