Warm Up: 5 min roll, Arm bar stretch, 20 PVC good mornings
Strength and Skill: Weighted Dips 5 rounds
WOD
10-9-8-7-6-5-4-3-2-1
Floor/Bench press .75% of BW
Bent over row .50% of BW
Dead Lift 1.5 % of BW
Not for time(Make sure the have at least 35 min to complete
