Warm Up
3 rounds
1 min cardio (add speed each round)
6-8 inch worm + push up / burpees / perfect push ups
12-16 band pass throughs / 12-16 ring row/ chin ups x 6-10 reps
10/10 side plank hold + rotations / plank hold x 1 min / 10/10 side plank hold + rotation @2.5kg plate
then some short dynamic mobility if needed and start Strenght training

Strenght
Double DB Bench Press 3x8-10reps
perform 8-10 hardened ring row right after bench press
rest 2-3 min
TAKE 1 WARM UP SET BEFORE WORKING SETS

Metcon
Part 1
6 min emom
odd : Abmat Sit ups x 10-15 reps
even : 5 deadlifts + 5 double db hang cleans + 5 push press with db/kb's

Part 2
6 min emom
Odd : Rope Climbs x 1-2 reps
even : Pistol squats x 8-12 reps / Reverse lunges with weight

Part 3
6 min emom
odd: Toes to bars x 6-12 reps
even : Double unders x 45 seconds

2 min rest bwn emom's