Warm Up
2 rounds
2 min cardio machine
6-8 tempo push ups
20-30s side plank R/L
20-30s supinated grip hanging
6-8 tempo ring row (slowly down, faster up)

Strenght
Build to heavy 3-5 rep set on Bench Press
2x6-8reps@35-50% and 4x3-5reps @60-90% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 6-8's and 2-4 min bwn 3-5 reps.

Strict Pull or Chin Up test
both movements, for max reps
rest 3-4 min bwn set

Metcon
2 rounds for time with partner
60/48 calories of rowing
40-50 double db bench press
split reps as needed, time cap 12 minutes.