SWOD

3 sets of:
Close-grip Bench Press x 15 reps
Barbell Curls x 10 reps
DB Shrugs x 20 reps

WOD

For total reps:
1 minute of max DB Push Press (50’s/35’s)
1 minute of max GHD Sit Ups
1 minute of max Double Unders

*Rest 3 minutes, repeat, rest 3 minutes, repeat