Warm-up:
Row 500 Meters, then 2 sets of:
25 Banded overhead press
10 Inchworms

Body Work:
1) Single Arm Kneeling DB strict press: 5 sets of 6 reps each arm (heavy), rest 1:30 between

2) 4 Sets
12 DB hammer curls (heavy)
10 Inverted rows
Rest as needed between sets

3) 3 Sets
12 Skull crushers
Into
Max rep close grip bench with same weight

Workout: For Time
21 Strict press at moderate weight
21 Strict pull-ups
15 Strict press
15 Strict pull-ups
9 Bench press (heavy)
9 Strict pull-ups

Recovery:
Chest, Shoulders and Spine