Strength

EMOM x 16

1: 5-8 Strict pull ups
2: 10 Z-press
3: 12 reverse fly
4: 60-70 DU or :40 practice

Metcon

3 Min Amrap rest 1:00

15 Power clean
15 Pull up

3 Min Amrap

10 Power clean
10 Pull up

3 Min Amrap

5 Power clean
5 Pull up