Warm Up
2 rounds
1 min row or ski
1 min air bike or bike
10+10 single arm floor press
10+10 single arm db row
20 jump over dumbbell side ways

Strenght/conditioning (25 min)
5 supersets
20/16 calories rowing or 16/12 calories air bike
8-12 double db bench press
3 person teams, always when rower/ab is free you can start new set!
Or rest 1.5-2 min bwn sets

Metcon
10 min amrap
20-30 double unders or 40-60 single unders
2-4-6-8-10… reps of
kipping c2b/kipping pull up/banded strict pull up/ring row
minimum target is to hit that 10 rep round though!