3 Rounds:
10 Bench Press @ BW [Scale .75 bw, .5bw, .25bw] all 10 UB
10 Bent Over Rows @ AHAP (135/95) *no bouncing/kipping
Then
3 Rounds:
35 Banded Triceps Extensions (red)
8 DB Bicep Curls/side @ AHAP
WOD
AMRAP5:
5 Ring Muscle Ups
5-10-25m Shuttle Sprint