Warm up
2 rounds
2 min cardio
20 step back lunges
20 shoulder taps + 10 hr push ups
20 ring rows
:20 side plank R/L

Strenght
Floor Press x 15+15+10+10 reps, building in weights
perform 16 farmers walking lunges after floor press set.
rest 2-3 min bwn sets

Metcon
10 min amrap with partner
10 strict pull ups
20 push ups
30 air squats
you go, I go!