Warm Up
2 sets

2 min cardio
5-10 kb bottom up press R/L
5-10 single arm db/kb row R/L
10+10 side plank hip touches with pause

Strenght
3 sets
8 Close Grip Bench Press @1-3 RIR (1-2 sec lowering down, and up)
rest 1 min
12+12 Single arm Elevated Plank Dumbbell Row @2-3 RIR (1-2 sec lowering down, up, 1s hold)
2-3 min rest

Metcon
With Treshold pace through this:
3 rounds
:45 double/single unders
6-8 tempo ring dips / dips / ring push ups
rest 2 min
3 rounds
15/12 calories rowing/ski erg or 12/10 calories air bike
8-10 double db power cleans from ground
rest 2 min
3 rounds
:45 double/single unders
6-8 strict chin or pull ups
time cap for full set is 20 minutes