Lack of Alarm

1)
24-12; 20-10; 16-8
Close Grip Pulldown (170#) + DB Overhead Fly (65#)

2)
5 Rounds of
8 Clapping Pull-Ups +
8 Clapping Push-Ups +
8 Knees / Feet Jumps

3)
Reverse Grip Pull-ups
8 w/ 35# DB + 8 no weight
7 w/ 40# DB + 7 no weight
6 w/ 45# DB + 6 no weight

Met Con
4 Minutes at each Station
Wall Balls (max reps)
Stairmaster
Back Extension
Single Arm DB Row (70#)