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 (25min)
Bench Press 2x10 and 3x6 reps, build to heavy 6 rep set
rest 2-3 min bwn sets
Banded Strict Chin Ups 3x10-15 reps, build to heavy set
rest 2 min bwn sets

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