Warm Up
2 rounds
1.5 min cardio
7 strict burpees / burpees
14 band pulls or ring rows
1min Plank Hold / 30+30s side plank

Strenght
Bench Press 10-7-5 and 2x4 reps @55-63-71-79%
perform 6-8 single arm db/kb row right after bench press (againts box) (R/L)
rest 2-2.5 min bwn sets

Metcon
3 sets
10/12 cal machine + 2-3 wall walks
alt time with partner full round

rest 2 min

3 sets
10/12 cal machine + 8-12 db snatch @10-20/17.5-32.5kg
alt time with partner full round