Warm Up: arm circles w/ light plates, 3 sets of 4 clapping push ups

Strength: bench press
5-5-5+, then 1 set AMRAP @ 70% day’s weight 98 5+(7) 70%(23)
superset with 4 sets, alternating
AMAP strict pull ups
AMAP srict chin ups 17 total red band

Met Con: 8 minutes to accumulate as many points as possible:
sit ups (1 point) 105
hspu/scaled hspu (4 points/2point) 42 167pts scaled on box

Mobility: elbow on wall, doorway stretch