STRENGTH/SKILL

Single Arm DB bench Press (5 reps each arm rest 30 sec)
F: 8-10 reps; 21x1 tempo, DB Seated Press, build
P/S: as RX (build to tough set of 5 reps, build)

Single Leg Deadlift (build to a tough set of 5 reps, rest 60 sec)
F: 8-10 reps each leg; bwt; for control [or loaded for FBB]
P/S: as RX

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Power Cleans
Hand Release Push Ups
Sit Ups
+ 100M Run

F. Russian KBS or Slamball
P. 95/65#
S. 135/90#