Strength:

Floor Press Speed Work 9×3 @60%, every :60.  Alternate grips every 3 sets (wide, close, medium)

Strict Pull Ups: 1 set for Max Reps

Metcon:

5:00 EMOM:

10 toes to bar

10 kettlebell swings (53,35)

Rest 2:00

5:00 EMOM

10 barbell rows (135,95)

10 weighted russian twists (25,15)

Accessory Work:

Arms & Delts

3 rounds of:

15 DB Rollback Tricep Extensions

10 DB Hammer curls

15 DB lateral raises

:10 rest between Movements