Strength
A1 – Bulgarian split squats
3 x 8/leg
A2 – Strict chin ups, with a pause
3-4x max reps, 1 sec hold with chin over the bar
Workout
4 RFT^
10 Weighted step ups/total (24/20) *hold the DB however you want
10 Single DB power snatch
10 Single DB thrusters
Rx – 1-50/35
^Switch arms each round, so you do each side 2x