D.1. Unstable Bench
work up to a 1RM
2. DB Bench Press
1 x 15-20 reps - leave one or two in the tank.
1 x Max reps - go to failure.
Odd: 5 strict presses - don't overextend your midline.
Even: 1-3 Muscle ups - no big kips. these should be done as strict as possible.
4. 4 Rounds
6-12 Strict Bent Over Barbell Row - double underhand grip. no torso movement.
8-12 Rehab Muscle Snatch