Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)
Assistance: 2 sets x 6-15+ reps
Dumbbell Triceps Rollback –
Dumbbell Row –
Dumbbell Bench Press –
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
Dumbbell Triceps Rollback –
Dumbbell Row –
Dumbbell Bench Press –
SPD CrossFit 
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands)
95# x 10 sets x 3 reps
Assistance: 2 sets x 6-15+ reps
Dumbbell Triceps Rollback – 30# x 2 sets x 15 reps
Dumbbell Row – 52.5# x 2 sets x 15 reps
Dumbbell Bench Press – 52.5# x 2 sets x 13 reps