Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght
2 Sets
8 Bench Press @55-65% + 8 Strict Pull Up/hardened ring row
rest 2-3 min
6 Bench Press @65-75%+ 6 Strict Pull Up/hardened ring row
rest 2-3 min
4 Bench Press @75-85% + 4 Strict Pull Up/hardened ring row
rest 2-3 min

Metcon
2 sets
12/15 calories ski erg or 9/12 calories air bike
4-6 burpee + c2b pull up or burpee pull ups
8-12 pull ups or ring rows
8-12 push ups
12/15 calories ski erg or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round