Warm-up:
ME Upper: Find 1RM
Press – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
RS Press –
Dumbbell Row –
Comments
CrossFit Journal
Warm-up:
ME Upper: Find 1RM
Press – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
RS Press –
Dumbbell Row –
SPD CrossFit 
ME Upper: Find 1RM
Press – Drop Set 80-95% x 2 sets x 2-6+ reps
130# – 105# x 2 sets x 5 reps
Assistance: 2 sets x 6-15+ reps
RS Press – 75# x 2 sets x 8 reps
Dumbbell Row – 52.5# x 2 sets x 12 reps