Warm Up
2 sets
2 min cardio/250m easy run
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats

Metcon (all with 70-80% effort)
AMRAP 7
250m run
5-7 strict or kipping pull ups
rest 3 min
AMRAP 7
250m run
10-14 push ups
rest 3 min
AMRAP 7
250m run
15-21 air squats

Accessory Work
2-3 sets
6-8 kb bottom up press R/L
6-8 db row R/L
12-16 double kb deadlifts
rest 2-3 min bwn sets