A. Primer

1×10 Scap Push Ups

1×10 Scap Pull Ups

B.

4 Rounds: 

8 DB Bench Press @ Tempo 41X1

Rest :30

3-5 Strict Pull Ups (H: Banded, F: Bodyweight, P: Weighted)

Rest 2:00

C.

Health:

AMRAP 14: 

10 Hands Elevated Push Ups

15 American KB Swings 35/25

20 Med Ball Walking Lunges 14/10

25 Med Ball Sit Ups 14/10

F+P

AMRAP 14: 

10 Push Ups

15 American KB Swings 53/35

20 Med Ball Walking Lunges 20/14

25 Med Ball Sit Ups 20/14