Warm Up
2 rounds
1 min row / ski
1 min air bike / bike erg / run
10-15 push ups
10 scapula rolls + 5 chin ups or 10 ring row
:20-30 side plank hold R/L
then some mobility prep and start warm up sets

Strenght
4 supersets
Military Bench Press 2x10 +2x8 reps@55-60-70-75% of 1rm of bench press
Strict Chin ups x 8-10 reps (1-2 RIR)
rest 2-3 min bwn sets

Metcon
2+2+2+2 min intervals with machine
2 sets with rower or ski erg
and
2 sets with air bike / bike erg / run
goal is to keep pace mod/fast or fast on all intervals. First 1 a bit easier than second one.
Score is calories.