Warm Up
2 rounds
2 min cardio machine
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 12 minutes (6 sets)
6-8 push ups / burpees alt rounds

6-8 db snatches
6-8 box jump, step down or box step ups