Bench Press: 3 x 3 (85-90%)

Strict Pull-up (3 sec pause): 3 x 5 (add weight if you have 5 strict w/3 sec pause)

 

Then…

 

2 Rounds For Time

30 Single Arm DB Hang Cleans, 50/35

15 Target Burpees

30 Single Arm DB Hang Snatch, 50/35

15 Target Burpees

30 Single Arm OH DB Lunges, 50/35

15 Target Burpees

 

 

Cut em in 1/2