Warm Up
2 rounds
2 min cardio
15 hip bridges
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 10 reps + Banded Strict Chin Ups x 6-10
rest 2-3 min bwn sets

Partner Metcon
15 min amrap
10 burpee box jumps
20 db snatch
30 kb swings
you go, i go!