CC 12/23/14

Strength:

Push Press Against Singled Micro Mini (Under 185 lb. Max) or Mini (Over 185 lb. Max) Bands, 50% Bar Weight - 8x3 

120lb against singled red bands anchored to dumbbells

Push Press Straight Weight Top Set:
1 Set of 8 Reps increasing 5 pounds from the time before (that you did Push Press for Dynamic Effort Upper). If you are just starting, start with around 75% of your max. 

175lb off of 235lb 1RM

Accessory:
Incline DB Press @70% (of 8RM) - 3x Max Reps w/2 Minute Rest Periods 45
21, 14, 11 reps at 45lb

Strict Pull Ups, Weighted - 10RM
20lb

Bent Over Barbell Rows - 3x10
115lb

Banded Low Rows - 4x20
2 green bands

Core:
Decline Overhead Barbell Sit Ups - 8RM
65lb, GHD

WOD:
At 0:00:
3 Rounds:
6 OHS (155/115)
6 Muscle Ups

9:36 - scaled to 3 MU

At 10:00:
3 Rounds:
9 Power Cleans (135/105)
9 HSPU

5:20

At 20:00:
3 Rounds:
12 Thrusters (115/85)
12 C2B Pull Ups

5:41

At 30:00:
3 Rounds:
15 Power Snatches (95/65)
15 Wall Balls (20/14)

8:49

Finisher:

Thumb Down Rear Delt DB Raises - 4x25 Each Arm

5lb, 5, 2.5, 2.5