Warm Up
2 rounds
1 min row / ski
1 min air bike / bike erg
20 shoulder taps on push up plank + 5-10 hr push ups
20 heel overs
10 ring rows
then some mobility prep and start warm up sets

Strenght
5 supersets
Military Bench Press x 10-8 and 3x6 reps@55-60-65-70-75% of 1rm of bench press
Strict Pull ups x 8-10 reps (1-4RIR)
rest 2-3 min bwn sets

Metcon
12 min amrap with partner (you go, I go)
24/20 calories machine
12 burpee box jump/step overs
24 kb swings @24/32kg