Warm up with Double Unders 1-10-1 while wearing a 40lb vest. Be sure to warm up before the actual warm up.

Skill work along with some DB Incline and Plyo Pushups to warm up the shoulders.

AMRAP in 20 minutes of:

5 Pull Ups
10 Body Weight Bench
15 Squats

Perform this while wearing a 40# weight vest, if you do not have a 40# weight vest use a 45# DB for the pull-ups and squats.

STUART
I didn't get to work out at Gold's today for reasons related to my weekend activities, but I did hit a workout at lunch and the WOD was a really killer so I thought I would post it:
5 bodyweight bench + 5 ring dips
115# Back Squat x 15
10 bodyweight bench + 10 ring dips
115# Back Squat x 30
15 bodyweight bench + 15 ring dips
115# Back Squat x 45
10 bodyweight bench + 10 ring dips
115# Back Squat x 30
5 bodyweight bench + 5 ring dips
115# Back Squat x 15