250 Meter Row
10 Band Pull Aparts
10 Band Shoulder Dislocates
10 Empty Bar Bench Press
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Lift: Bench Press - 5 x 3 E3M
Set #1 70% Warm Up
Set #2 85% Warm Up
Set #3 90% Goal Weight
Set #4 + 5 - 10lbs
Set #5 + 5 - 10lbs - if Set #4 was a fail do a drop set at 85%
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WOD: E3Ms x 10 Sets
8 Banded Pull Ups L1, 8 Pull Ups L2, 8 Strict Pull Ups L3
8 DB Bench Left - 35/20 L1, 50/35 L2 & L3
8 DB Bench Right - same
8 DB Bent Over Row - same
8 DB Bent Over Row - same
8 Banded Pull Ups L1, 8 Pull Ups L2, 8 Strict Pull Ups L3
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Accessory:
4 Sets w/ empty bar
25 Shoulder Press
25 Bicep Curls
Rest 90 seconds between sets