STRENGTH

A1) 6×3 Bench Press,  31x1Tempo

A2) Weighted Chin-up, 31×0 Tempo

*If you cannot complete weighted pull-ups, or without bands, perform jumping pull-ups and tempo negatives

METCON

3 Rounds:
4 min AMRAP
3 Thrusters (95/65#)
6 HR Push-ups
9 Box Jumps (24/20″)
Rest 1 min