3/5/12 - MONDAY

Warm-up:
3 Rounds
HSPU - 5
Ring Dips - 10

Strength:
Seated Shoulder Press, top half from rack - 4x3
Shoulder Press, 80% 1RM - 3xFailure

Met-Con:
5 min AMRAP
Ring Dip - 10
50 lb KB Swing - 15

Rest 3 min

5 min AMRAP
Push-up - 15
DU - 30

Assistance:
Superset #1
Close Grip Bench - 2x10-12
Reverse DB Flies - 2x15-20
Superset #2
Skull Crusher - 2x8-12
DB Front Raise - 2x15-20

Sit-up - 1x50

Notes:
Seated Shoulder Press: set bench in vertical seated position. Place bar on pins at setting just above your head. Press to full extension. Place bar on pins and reset for each rep.
Shoulder Press: do regular standing shoulder press using 80% of your 1RM weight.