Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-8-8 reps @60-65-70-75% of 1rm (1-2 RIR on last set)
perform 12-10-10-10 reps american kb swings right after
rest 2-3 min bwn sets

Metcon
Every 2 minutes for 16 minutes (8 sets)
3 power cleans @65% of 1rm
6 handstand push ups
9 box jump overs