Warm Up
2 rounds
1.5 min cardio
5 inch worm + push up
6-10 strict pull ups / HARD RR
:20-30 Knee tuck Hold

Strenght
Bench Press 5x5reps @70-80% (2-4RIR)
perform 1-2 rope climbs OR 4-8 STRICT CHIN UPS after bench press
rest 2.5-3.5 min bwn sets

Metcon
15 min amrap
2 strict c2b pull ups / pull ups
4 hspu / push ups
8 kb swings
target 12-18 rounds.