Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) –
ME Lower: Find 1RM
Box Squat –
Assistance: 2 sets x 6-15+ reps
Pullup –
Comments
CrossFit Journal
Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) –
ME Lower: Find 1RM
Box Squat –
Assistance: 2 sets x 6-15+ reps
Pullup –
SPD CrossFit 
ME Upper: Find 1RM
Wide-Grip Bench Press – 225#
RE Upper: 80% x 2 sets x 2-6+ reps
Wide-Grip Bench Press – 180# x 2 sets x 5 reps
Assistance: 2 sets x 6-15+ reps
Dumbbell Bench Press – 52.5# x 2 sets x 12 reps
Dumbbell Row – 52.5# x 2 sets x 12 reps
Dumbbell Triceps Pullover – 30# x 2 sets x 12 reps
Dumbbell Curl – 25# x 2 sets x 12 reps