Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) –
ME Lower: Find 1RM
Box Squat (Bands) –
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 (Bands) –
Assistance: 2 sets x 6-15+ reps
Pullup –
SPD CrossFit 
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) – 85# x 10 sets x 3 reps
ME Lower: Find 1RM
Box Squat (Bands) – 265#
Assistance: 2 sets x 6-15+ reps
Pullup – 2 sets x 8 reps