Strength :
1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s).
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.
2) Spend 10:00 Warming up DB Snatch and Rope Climbs
Metcon :
AMRAP 12:
1 Rope Climb
12 Alternating DB Snatches (50, 30)
200 Meter Run
Rx+: (Legless Rope Climb)
L3: (40, 25)
L2: (35, 20) (5 Strict Band Assisted Pull-ups)
L1: (25, 15) (5 Strict Band Assisted Chin-up)