Warm Up
2 rounds
2 min cardio of machine you use todays metcon
10+10 single arm ring row
10+10 single arm bench press
20 hollow rocks

Strenght
3-4 sets
8-10 double db bench press + 8-10 strict chin ups or hardened ring row
rest 1.5-2.5 min bwn sets

Metcon
Chipper For time
100/80 calories Rowing 90/70 cal ski or 80/60 cal air bike
80 wall ball shots
60 box jump, step down
40 db power clean&jerk/push press @15/22.5kg
20 burpee pull ups
time target 20-23 min, time cap 25 minutes.

Scaled reps 70 wb, 50 bj, 30 db pc&pj and 15 burpee pull ups