Warm up (15 min)
2 rounds
2 min cardio
10-15 supermans
10-15s ring support + dip hold
10-15 barbell deadlifts
10-15 hr push ups

Strenght (25-30min)
5 sets
3 deadlift @70-85%
rest 1 min
6-12 ring dips / ring push ups
rest 2-3 min

Metcon
With partner
4 min amrap of : max reps wall ball shots
rest 2 min
4 min amrap of : max reps of bar facing burpees
you go i go
score is total number of repetitions