ERM

1)
Seated Row
15,12,8 +
Get-Ups @ 40#
5 each side +
Weighted Pull-Ups
15 @ 25#, 12 @ 35#, 8 @ 45#

2)
Tabata Close Grip Pulldown @ 120#

3)
2 Rounds:
Plank 1 minute +
Weighted Cable Crunches @ 130 1 minute

4)
20 Wall Ball @ 20# +
Bent Over BB Row @ 135# 15,12,8 +
DB Bent Over Row @ 120,130,140

WOD: (Men's Health Specail)
10 Pull-ups, 40 Push-ups, 25 KB Swings
20 Pull-ups, 30 Push-ups, 25 Hang Cleans @ 95#
30 Pull-ups, 20 Push-ups, 25 KB Swings
40 Pull-ups, 10 Push-ups, 25 Hang Cleans @ 95#