STRENGTH

Close Grip Floor Press: 4 x 6 @60% of Last Friday. Rest 90s.
*Between work sets complete 10 DB Hammer Curls

METCON

20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35)
Remaining time Max Rounds of:
4 HSPU
8 C2B Pull-ups
15/12 calories on rower

EXTRA CREDIT

Banded Back Complex:
50 Banded Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
*Same as 4/9. The goal today is complete this work faster than before.