A. 4 sets for quality: (16 min CAP)

-4 tempo Dip (Bar, rings, bench) @ 33X1

-4 per side half kneeling filly press (use 1 KB in front rack and 1 DB for the press)

-3x (1 chin up + :05 sec lower). Add load as needed.

Do as singles. :60 sec rest. 

B. 2 rounds for time at a consistent pace:

1.25/1k Row or 65/50 cal. bike

-20 total 1-arm DB push press  (rx: 50/35; 35/25)

-8 lengths (4 per arm) of 1- arm KB/DB OH  carry (Same weight as push press)

Time CAP: 20 min