Strength- Dynamic Bench

1) Floor Press- 9×3@ 50% bar + ~25% chain @ 55 bar + 30 chain
3 sets each of wide, regular, close grip

2a) Strict Pull-Ups- 3×8-10 (8 reps blue)
2b) Strict Press- 3×8-10 (8 reps @ 45)

Met-Con

10 KB Snatches (R) (53/35) @ 26
10 KB Snatches (L)
10 Box Jumps (24/20) @ 20in
-10 min AMRAP-

4 Rounds + 23 Reps

back still sore, very empty stomach