12/21/11 - Upper Body

Warm-up:
2 Rounds
Ring Push-ups - 15 (below parallel)
JM Press - 10
DB Lateral Raises - 15
DU - 50

ME Lift:
Push Press - 5-5-4-4-3-2-1 (each set should be heavy)

Met-Con:
5 min AMRAP Ladder
HSPU - 1-2-3-4-5...
DU - 10-20-30-40-50...
3 Rounds for Time (timer starts immediately after 5 min AMRAP ends)
Pull-ups - 15
Wall Climbs - 5

Assistance:
Floor Press - 3x6-8
Dips - 3x10-20
Skull Crushers - 2x10-12

Notes:
ME Lift - warm up well. All working sets should be near max efforts for specified reps.
Met-Con - no rest between AMRAP and timed rounds - it is one workout with 2 scores.
AMRAP Ladder - start with 1 HSPU and 10 DU, then 2 HSPU and 20 DU, etc. List your last completed set plus extra reps.
3 Rounds for Time - the clock for the timed rounds portion begins immediately after your 5 min AMRAP ends. So once 5 minutes is up, the timer starts.
Floor Press - http://www.youtube.com/watch?v=DoZX2yPrwkE