Warm Up

2 rounds
1:30 cardio machine
5 tempo push ups (2:0:2:0)
5 dynamic squat strech
3-5 burpee pull ups
6 scap pull ups
6+6 single arm ring row
6+6 kb bottom up press

Strenght
Strict Ring Dips / Banded ring dips 3x10 reps
rest 2 min bwn sets
Strict Chin Ups / Banded Chin Ups 3x10 reps
rest 2 min bwn sets