Warm Up (15min)
2 rounds
2 min cardio
5 inch worm + push up + 5 burpees
10 scapula pull ups + 10 ring row
15 hollow rocks
then some upperbody mobility and start strenght part

Strenght Supersets (25min)
Bench Press 2x7 and 3x5 reps, build to heavy 5 rep set
straight to
Banded Strict Chin Ups x 6-10 reps, (2-3 RIR)
rest 2-3 min bwn sets

Partner Metcon
12 min amrap
10 burpee (syncro)
20 push ups (YGIG)
30 ring row (YGIG)
40 abmat sit ups (YGIG)