Warm up
2 rounds
1:30 cardio machine
:45 Plank Hold
:45 Squat hold
10m inch worm
12 ring row
4+4 lateral box step ups

8+8 single arm db floor press

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Strict Chin Ups + Push Ups
rest 2-3 min bwn sets
On push ups you can go for weighted push ups on lower reps.

Every min for 12 minutes
min 1 - Rowing sprint x 20 seconds
min 2 - weighted box step ups x 8-12 reps
min 3 - wall ball shots x 8-12 reps