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 12 reps each arm, rest 1:00 between

2) 4 Sets
20 DB hammer curls
15 Inverted rows
Rest as needed between sets

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

Workout: For Time
21 Strict press at light weight 
21 Strict pull-ups
15 Strict press
15 Strict pull-ups
9 Bench press 
9 Strict pull-ups

Recovery:
Chest, Shoulders and Spine