Strength:

  1. Bench Press (close grip) 3 x 8, :45 rest
  2. Banded Pull Aparts: 3 x 25, :45 rest

Metcon:

5 Rounds NOT for Time:
2 Turkish Get Ups (53,35)
10 Pull Ups
20 Kettlebell Swings (53,35)
20:00 Cap

Accessory Work:

Abs with a plate Switch: 3 x :20, :20 rest