Warm Up
2 rounds
1.5 min cardio
5 inch worm + push up
6-8 strict chin ups / banded chin ups
2 wall walks, controlled all the way + :30 plank hold

Strenght
Barbell push press 3-4x8-10 reps
fast sets at moderate weight on push press
rest 2 min bwn sets

Metcon
For time
50/40 calories row,bike erg, ski, run OR 40/32 cal air bike
then
3 rounds
quality set of each movement, rest 30-45 seconds after each movement
push ups x 6-12 reps
Pull ups x 6-12 reps
hspu x 6-12
American kbs @16/24kg x 12-15reps
then
50/40 calories row,bike erg, ski, run OR 40/32 cal air bike
time cap 25 minutes