Warm Up
2 rounds
2 min cardio
20 step back lunges
20 shoulder taps on push up plank
10 hand released push ups
15 hip bridges
15 ring row

Strenght
Bench Press 2x2+3x1reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
For time
2 rounds
24 Push Press 35/25kg
24 Step Back Lunge Steps (Front Rack)

3 min rest

2 rounds
20 Push Press 42.5/30kg
20 Step Back Lunge Steps

3 min rest

2 rounds
16 Push Press 50/35kg
16 Step Back Lunge Steps
(6 min time cap per set)