Warm-Up then,

3 Rounds of 21s

• Bicep Standing Curl
• Tricep Standing Overhead Extension

3 Rounds - 12, 10, 8

• Standing DB Curl - Start out with feet far away and move closer 
• Skull Crushers

21, 15, 9

• Seated DB Incline Curl w/45#
• Wall Ball Situps w/Dynamax 
• Tricep Push Down

3 Rounds - Max Reps

• Chin-Ups, Close Grip Pushup

WOD - ELIZABETH

21-15-9 reps, for time:

Clean 135#

Ring Dips