Warm Up
2 rounds
1.5 min cardio
:20 mountain climbers
:20/20 side plank holds
10 scapula rolls + 10 ring row
10 barbell tempo bench press

Strenght
Tempo Bench Press 5x5reps@40-60% of 1rm
take 3 seconds for lowering down each rep. Perform 10 alt hand kb gorilla row after bp. (5/5 per hand)
rest 2-3 min bwn sets

Metcon
For 20 minutes @easy/mod pace
15/12 calories machine
15/12 push ups (split these in 2-3 sets)
12-16 goblet hold lunges in place @16/24kg
12-16 v-ups