Strength
1a) Close grip bench press 6-4-3-2-1-6
75-85-90-95-80%
1b) Chin up 6-4-3-2-1-6
Metcon
5 rounds
5 over head squats 135/95
10 box jump overs 24/20
Cool down
1a) Single arm db bench press 3x6
1b) Single arm db row 3x6
1c) Barbell skull crusher 3x8