Warm Up
3 minutes cardio machine , add speed each min.
then
5-10 burpees
20 walking lunges
5-10 inchworm with push ups
15-20 hip bridges
5-10 scap pull ups (2s pause)
15-20 ring row
5+5 squat strech
:30 HS HOLD

Strenght
Bench Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
Weighted Pull ups 3x5 reps @40-45% of 1rm. (should have like 3+ reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.

Metcon (will be like 80% effor treshold)
3 rounds
2-minutes: Run/Bike erg @ easy pace
2-minutes: 4 – 6 Chest to bar pull ups OR 4 – 6 Pull ups, Go every 20 to 30 sec (dont start out too hot)
2-minutes: Run/ Bike erg @ easy pace
2-minutes: 4 – 6 Strict handstand push ups OR 4 – 6 Kipping handstand push ups, Go every 20 to 30-seconds

You can do this like first 2 sets c2b and 2 sets pull ups or 2 sets shspu and 2 sets kip hspu. The way you need, choose it.

Accessory Work
3 sets
8+8 ATG Split Squats (use only body weight for now)
8+8 Single arm DB Bench Press
2-3 rope climbs
rest as needed

Cool down
2-3 min light cardio
1+1 min quad strech
10-15 banded pass throughs
30s tricep strech each side