Warm Up
2 rounds
2 min cardio machine
8-12 push ups
8-12 tempo ring row
12 hip bridges
12 alt leg v-ups

Strenght (20-25 min)
5 supersets
6-8 double db military bench press
3-5 weighted strict pull ups
building in weights, last 3 sets on both movements "heavy weights"
rest 2-3 min bwn set

Metcon
15 min amrap
25/20 calories air bike or 30/24 calories any other machine
4 wall walks
12 kipping pull ups / 8 c2b / 4 bar muscle ups
target 4-5 rounds.