Bench press: 4-6 x 4 @ 80-85% or 4RM
DB Skullcrushers: 3 x 10-12
DB upright rows: 3 x 10-12
WOD: 5 Rounds
7 push press (add 5 to 10 pounds each round)
ODD rounds:...
Back squats: 4-6 x 5 @ 75-80%
DB RDL: 3 x 10-12
Plank Holds: 3 x 45 seconds
WOD I: 21-15-9
Power cleans
Toes to bar
WOD II: 21-15-9
Front squats
KB swings...
Bench Press: 5-6 x 6 @ 72.5-77.5%
DB skull crushers: 3 x 10-12
DB upright rows: 3 x 10-12
WOD: 4 x 3 min AMRAP
2 min rest between rounds
7's
7 True push-ups
7 pull-ups
7 SDLHP...