Bent Over Row 5×5
 Accessory Work

5×10 seated lat pull downs with band
https://www.youtube.com/watch?v=w8VtPzZlgeE

 Metcon

15-12-9
Pull-ups
Power snatches (95/65)

Rest 3:00

12-9-6
Chest-to-bar pull-ups
Front squats (115/75)

Rest 3:00

9-6-3
BMU
Power cleans (135/95)