Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8+8 glute bridge
8+8 upright row
8+8 single arm press

Strenght
5 sets
Push Press x10 reps, perform 6-10 hardened ring row after push press
rest 2-3 min bwn sets

Metcon
In pairs, alt time full round. 4-5 rounds for both
20/16 calories of row or running
12 db snatches
8-16 push ups