Strength:
Floor Press Speed Work 9×3 @60%, every :60. Alternate grips every 3 sets (wide, close, medium)
Strict Pull Ups: 1 set for Max Reps
Metcon:
5:00 EMOM:
10 toes to bar
10 kettlebell swings (53,35)
Rest 2:00
5:00 EMOM
10 barbell rows (135,95)
10 weighted russian twists (25,15)
Accessory Work:
Arms & Delts
3 rounds of:
15 DB Rollback Tricep Extensions
10 DB Hammer curls
15 DB lateral raises
:10 rest between Movements