Strength:

• Bench Press 5 x 5 @ 75-85%
• Loaded Pull-ups 5 x 5
• Unloaded Strict Chin-ups (Underhand grip) 5 x 5

MetCon:

• 4 RFT
• KB Jerk (32/20, 24/16) x 20
• KB Goblet Squat (strict position.  Bell can be up or down, but both hands have to be on the handle and bell must stay at height of chest.  No hugging the bell, side rack, holding bell, etc.) x 15
• Box Jumps x 10
• Cash out: Sit-ups x 100

Auxiliary:

• 10 min. Row x max meters