Warm up

Chest Primers
Push ups
Dynamics

Strength

4 x 10 @ Bench Press
4 x 10 @ Incline Bench Press
4 x 10 @ Barbell Bicep Curl
4 x 10 @ Tricep Dumbbell Extentions

WOD

For Time

100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups