Warm Up
2 rounds
1.5 min cardio
5-10 hr push ups

10-15 ring rows
:30 side plank hold R/L

Strenght
Weighted Chin ups 8-8-6-6 reps @mod/heavy weights.
or
Negative Chin us 4-4-3-3 reps @mod/heavy effort
rest 2-3 min bwn sets

Metcon
Emom 8
odd: devils press x 3-5 reps
even : Air bike x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Ring Push ups / Push ups x 6-12 reps
even : Rowing x 30 seconds (mod/fast)