Warm Up
3 rounds
1 min cardio
20+20m kb bottom up carrying
20-30s hanging from pull up bar
20-30s front leaning on rings

Strenght
Bench Press 12-10-8-6-4 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
6 min amrap
15/12 calories of rowing or ski erg OR 12/9 cal air bike
8-12 push ups
rest 3 minutes
6 min amrap
15/12 calories of rowing or ski erg OR 12/9 cal air bike
4-8 strict chin ups