Warm up
5 min jump rope
3 min planks(min each side)
2 min flutter kicks
Str-strict press 1-1-1RM
Wod
30 floor press @135/95
30 bent over rows @135/95
50 ring push ups
30 strict pull ups
75 push ups
75 ring rows
Not for time BUT 30 min cut off. Make sure you get done with the warm up and strength with 30 min to spare.