CC 10/3/14

Strength
A. Bench Press Rack Press (2/3 Range of Motion) - 3RM
185lb-205-215-225x

Accessory
B. Strict Ring Dips, Weighted (if Able) - 8RM
49lb

C. Decline DB Rollback Extensions - 4x12
4x20lb DB

D1. Close Grip Bamboo Bar Bench Press with Max Hanging Hanging Kettlebells - 3x1 Minute, Static Hold (Only descend with the bar, but never touching the chest and never holding in a lockout position)
Blue bands + 5lb-15-20 per side

D2. Superset with:
Lying (face up) Reverse Band Flys (band each hand) - 3x30

Red bands

Core
Rope (Cable) or Banded crunches - 3x20
Kneeling green band

WOD
For Time:
21 OHS (95/65)
21 Banded Russian KB Swings (53/35 + Mini Band)
3 Rope Climbs
15 OHS
15 Banded Russian KB Swings
2 Rope Climbs
9 OHS
9 Banded Russian KB Swings
1 Rope Climb

8:22

Finisher
200 Band Pushdowns

Green, blue, last hundred with red