Warm Up
2 rounds
2 min cardio
5+5 lateral box step ups
10 hr push ups
10 ring row
:20 Side Plank Hold R/L
then skill/warm up lift check and start working sets

Strenght (20 min)
4 supersets
Double DB Bench Press x 6-10 reps + Banded Strict Pull Ups x 6-10
rest 2-3 min bwn sets

Partner Metcon
15 min amrap
20 burpee box step overs
20 barbell thrusters
30/24 calories rowing, bike erg, ski erg or 24/20 cal air bike
you go, i go!