Warm Up
2 rounds
2 min cardio machine
8-12 push ups
8-12 tempo ring row
12 hip bridges
12 alt leg v-ups

Strenght
4 supersets
8-12 double db bench press
6-8 weighted chin ups
rest 2-3 min bwn sets

Metcon
2x8 min emom / 2 min rest bwn
Part 1
Odd : Rowing x 15/12 calories (cap 45sec)
Even : Wall Walks x 2-4 reps

Part 2
Odd : Ski x 45 seconds (13/10 calories or Air Bike x 12/9 (calories) (cap 45sec)
Even : Rope Climbs x 1-2 reps / Lower Rope Climbs x 2 reps