Warm Up
2 sets
2 min cardio
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift

Strenght
Single arm db/kb push press + single arm ohs 3x5+5reps
rest 1-2 min bwn sets
Thruster with ketllebells/dumbbells 3x10reps
rest 1-2 min bwn sets
Weighted Chin ups 3x5reps@30+40-50% + 6-10 tricep push ups
rest 1-2 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) air bike x 20 seconds @mod/fast pace to fast pace
2) box jump overs, step down x 8-12 reps
3) row x 20 seconds @mod/fast pace to fast pace
4) wall walks x 2-3 reps