Warm-up:
DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –
ME Upper: Find 1RM
Close-Grip Bench Press –
Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –
Comments
CrossFit Journal
Warm-up:
DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –
ME Upper: Find 1RM
Close-Grip Bench Press –
Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –
SPD CrossFit 
DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) – 225# x 10 sets x 1 rep
ME Upper: Find 1RM
Close-Grip Bench Press – 225#
Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise – 2 sets x 10