Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring row

Strenght
Thruster from rack or ground 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@30+40+45-50% + 6-8 diamond push ups / tricep push ups
rest 2-3 min bwn sets

Metcon

With Partner (6x2min amrap/ 1 min rest bwn amrap's)
2 sets with each machine, rotate
use moderate to mod/fast pace
rowing, ski erg and air bike or bike erg