Warm up
2 rounds
1:00 cardio machine
20m bear crawl
5-10 hr push ups
10 band pull aparts
10 band pass through
5-10 banded pull ups

Strenght
Every 2.5 min for for 10 minutes (4sets)
3 weighted pull ups Or 3 negative chin ups (slowly about 3-5 sec on 1 rep)

Strenght
Seated Strict Press 4x5, every 2.5min. Add weight each round.

Metcon
2 sets of
10-8-6 reps of (women calories 9-7-5 )
calories of rowing or air bike
burpee over rower
rest 5 min bwn/alt time with partner