Workout:
4 sets 5-8 reps
Muscle up
or, Weighted strict pull up
or, Bodyweight strict pull up
or, Banded strict pull up
or, Eccentric pull up
Metcon:
10 Sets (1 Set every 3 Minutes)
30/24 cal bike
Even Sets: 12 Dumbbell Snatches (50/35)
Odd Sets: 12 Dumbbell Clean and Jerks (50/35)