IX Legion W5D5

Strength
Z Press 4x8
Skull Crushers 4x8
Hammer Curl 4x8

Superset 1
Cable Kick Back 4x10 + Spider Curl Max

Superset 2
Bench Dips4x10 + Banded Curl Max

METCON
5 RFT - 750m Row + 1x Rope Climb (15ft) + 20ft Sled Push @ BW + 1x Rope Climb