WOD

A.1 Close Grip Bench Press 4 x 3-5 reps
A.2 Legless Rope Climb 4 x 1 rep or Weighted Pullups x 3 reps
A.3 DB Hammer Curls 4 x 10 reps
+
Run
800m run x 2 sets
rest 3 mins
+
Prowler Push
30 secs @ max effort x 2 sets
rest 3 mins
 
1Team Training 
A. Behind the neck Snatch Grip PP up to a heavy triple
B. BS 3 x 8 reps @ 70-75% of 1 rm
C. DB Stepups 4 x 6 per leg *heavy
*after each set do 8 Single leg RDL per leg
+
Not for time
30 Towel Pullups
40 DB Hammer Curls
50/40 P-bar Dips
Weighted Chinese Plank hold 3 mins accumulate