STRENGTH

1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s.
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1″ Wider than medium grip
2) Warm-up Strict Pull-ups

METCON

3 RFT:
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (24, 20)
200 M Run

15:00 Time Cap

EXTRA CREDIT

Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
*Done with minimal rest.