Strength:
1a) Strict Chest to Bar Chin Ups, 4×5-8, Rest :60.
1b) Dumbbell Single Arm Bench Press: 4×6-8, Rest :60.
Metcon:
EMOM 20:00 of:
:40 Max Reps of KB Snatch (53,35) (:20 each arm)
:40 Max reps of Goblet Squats (53,35)
:40 Max reps of Barbell Rows (135,95)
:40 Max reps of Sumo Deadlift High Pull (53,35)
:60 Max reps of Single Unders/Bike