Warm Up
2 rounds
2 min cardio
:30-45s jump rope
5-10 hr push ups
10-15 ring rows
:30 side plank hold R/L

Strenght
Weighted Chin ups 5-5-3-3 reps @mod/heavy weights.
Rest 2-3 min bwn sets
or
Negative Chin ups 3-3-2-2-1-1 reps @mod/heavy effort
rest 1-2 min bwn sets

Metcon
Emom 8
odd: american kb swings x 8-12 reps
even : Jump rope x 40-50 seconds
rest 2 min
Emom 8
odd: single arm db push press x 6-8 reps per hand
even : Rowing x 20 seconds (fast++)