WOD

Bench
6 x 10,8,6,4,3,2

3 Sets
8-10 (each) Alternating Single Arm DB Bench
8-10 (each) Alternating Single Arm Shoulder Press
6-8 Strict Pull Ups (use bands, no kipping)

WOD
5 Rounds
5 Cleans
10 Box Jump/Step Ups
15 Push Ups
20 Sit Ups

Note time when complete, rest for 2:00 then Cash Out:
1000m Row

Time permitting:
4x:30,1:00,1:30,2:00 Plank (resting :30 between each set)