Nail In The Coffin

1)
21-15-9
Rope Cable Curls + Chin-ups + Triceps Rope pull-down

2)
Standing BB Curl
12@50%
10@60%
8@70%
6@80%
12@90%
Move directly to Hammer Curl @ 30# x 12

3)
12 Skull Crushers @ 80# + max dips
10 Skull Crushers @ 90# + max pushups
8 Skull Crushers @ 100# + max dips
6 Skull Crushers @ 110# + max pushups

4)
10-9-8-7-6-5-4-3-2-1
Overhead Dumbbell Extension @ 70# +
Preacher Curl w/ EZ Bar @ 90#

WOD)
3 Rounds
400m run+
50 sit-ups+
50 back extensions

OR

WOD)
4 Rounds
400m run+
50 Squats