Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)
Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Shoulders Exercise
Back Exercise
Comments
CrossFit Journal
Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)
Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Shoulders Exercise
Back Exercise
SPD CrossFit 
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands)
85# x 10 sets x 3 reps
Assistance: 2 sets x 6-15+ reps
Triceps Pullovers – 25# x 2 sets x 20 reps
Dumbbell Bench Press – 52.5# x 2 sets x 10 reps
Dumbbell Row – 45# x 2 sets x 15 reps