Warm Up
3 rounds
1 min cardio
4 inch worm + push up
4+4 squat strech
8 wall squats
8 ring row

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

Metcon
In pairs, alt time full round. 4-5 rounds for both
15/12 cal ski or air bike
6+6 single arm overhead squats @light weight (quality on movement)
9 c2b pull ups / kip pull ups / banded pull ups