A. Four sets of:

Seated Overhead Press with Dumbbells x 10-12 reps @ 2011

Rest 45-60 seconds

Strict Supinated-Grip Pull-Ups x 8-10 reps

Rest 45-60 seconds

Bent-Over Barbell Rows x 6-8 reps

Rest 45-60 seconds

Band Pull-Aparts x 20 reps @ 2011

Rest 45-60 seconds

B. Complete as many reps as possible in 6 minutes of:

Dumbbell Man-Makers

(Push-Up, Power Clean, Push Press)