Warm Up
2 rounds

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

Strenght
Thruster from rack or ground 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+45+50-50% + 6-8 diamond push ups / tricep push ups
rest 2-3 min bwn sets

Metcon

With Partner (3x5min amrap/ 1 min rest bwn amrap's)
max calories
rowing,
ski erg
air bike or bike erg
you go, I go!