METCON

For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans (135, 95)
Strict Chin-ups
*200 Meter Run after each set
20:00 Cap

STRENGTH

1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.
1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s.

EXTRA CREDIT

Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop, complete 10 second hollow hold