Ladders and Shoots

Strength

E2M12M

3 Seated DBL DB Strict Press
3 Strict Pull-ups

MetCon

5min AMRAP and For Time:

5min AMRAP
2, 4, 6, 8, 10 . . .
Deadlift 225/155 (Rx+ = 315/205)
HSPU or DBL DB Push Press 50s/35s (Rx+ = Deficit HSPU 4/2")

Rest 5min

For Time:
Start where you left off and work back down
ex. if you made it to 10 DL + 5 HSPU, start with 5 HSPU then 10 DL, 8 HSPU, 8 DL, 6,6, 4,4 2, 2
*5min time cap2 scores: first is reps, second is time (note where you started ex. 10+5)