Strength- Dynamic Upper
1) Bench- 9×3@ 55% bar weight + ~25% chain weight
65 Bar + 30 chains - dropped to 20 chain for close grip

2a) DB Rows- 3×10 @ 25
2b) Seated KB Press- 3×10 @ 18

Met-Con
12 min EMOM
Even: 6 KB Snatch (e/s) (53/35) @ 26
Odd: 6 Burpees

EC
Face Pulls- 3×20