METCON
For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans (135, 95)
Strict Chin-ups
*200 Meter Run/Row after each set

20:00 Cap

STRENGTH
1a) Inverted Rows, Supinated Grip: 4 x 12. Rest 30s.
1b) Slight Decline DB Neutral Grip Bench/Floor Press: 4 x 12. Rest 30s.
- Done with palms facing in (neutral) grip

EXTRA CREDIT
Banded Facepull-aparts: 5 Minutes of Max Reps.
Rest as little as possible.
*Every time you stop complete 10 second hollow hold