W8D5

Main:

Dumbbell Row 3x10

Z Press 3x10

Straight Arm Pull Down 3x10

Tricep Extension 3x12-15

METCON 1: 15AMRAP - 10x Squat clean (#115-135), 2 Rope Climb - rest :30 between sets

METCON 2: 6RFT - 6x PU + 12x TTB + 18x AAB + 60x DU