Lifting: DB Bench Press and DB Bent Over Row
Dumbbell Bench Press 10-10-10, using heaviest weight per set
Dumbbell Bent Over Row 10-10-10, using heaviest weight per set
Opt. 1: Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups
For time:
100 Double Unders
30 Power Snatches, 115/75 lbs
20 Handstand Push-ups
10 Muscle-ups
Opt. 2: Chipper: Double Unders, Power Snatches, Handstand Push-ups, and Ring Dips
For time:
100 Double Unders
30 Power Snatches, 115/75 lbs
20 Handstand Push-ups
20 Ring Dips