Speed work bench 9x3 at at 65% 1RM 30-45sec rest between sets
WOD: 3 rds
3 shoulder press 135/95#
5 MU (5 CTB +5 dips)
30 sec AMRAP ring rows
30 sec rest
Optional accessory
2x: 1A) 8-10 tricep extensions
1B) 8-10 pullovers
2x AMRAP roll outs 45s/25s
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