Strength/Skill:

5 Sets
5 Bench Press @6-8/10 RPE
5 Tempo Dumbbell Chinese Rows (5 seconds down, 1 second hold at top and bottom of each rep) @6-8/10 RPE
*Rest as needed between sets.

Metcon:

3 Sets
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-