1. Warmup
10-9-8-7-6-5-4-3-2-1 NFT Ring Rows or Pull Up After each set :10 HS Hold

2a. Strength
Weighted strict pullup- 5×3. Make all sets challenging but score heaviest set of 3

2b. Strength
1 max effort set of bodyweight strict pull ups

Both strengths will be done every two mins together.  

3. Met-Con
5 min AMRAP
Snatches 135/95
*At the beginning of each minute do 5 bar facing burpees starting at 0:00

2 min rest

5 min AMRAP
Clean and Jerks 135/95
*At the beginning of each minute do 5 bar facing burpees starting at 0:00

Score both workouts together for total reps.

4. Strength
Pause Back Squat – 3×3 @77.5-80%
(3 second pause at the bottom)