Strength:

STRICT CHIN-UPS

5 x 6. Rest 45s.
– sets of 6 reps should be hard so add weight if needed or perform at bodyweight OR partner assisted.
– add 3-5 reps to last weeks total volume

DB FLOOR PRESS

5 x 10-12. Rest 45s.

Metcon

AMRAP 12

3 Handstand Push-ups
12 DB Hang Power Cleans (50/35)
3 Rope Climbs
12 DB Push Press
– Goal: Challenging effort. Break sets early and instead of trying to push these unbroken find a sustainable pace that allows you to avoid of excessive grip fatigue.

Accessory

UPPER-BACK TRISET

3 x 10 each position.