ARMS/GRIP/SHOULDERS, short rest then short WOD Blast

Reps per movement per set
9 - 8 - 8 - 8 - 7

Couplet Super Sets
Horizontal Rope Climbs / KB Curls @ 70lbs
Pull-ups alt grip each round / Spider Curls @ 55lbs
Alpha Presses Front @ 70lbs KB / Incline Flys @ 15lbs each arm
Tilted Flys @ 25lbs / Tilted Extensions @ 15lbs

Short Rest

3 Rounds - Timed
Seconds
15 - 30 - 15 - 30 - 20 - 10 - 20 - 10

Heavy Bag tight speed punches from hip / Bag hold

High knee wall pushes / Grasshoppers

One man hitting one man holding for 15s / rest 30s, switch, same rotation for the 20s / 10s.

From all we have done this week and legs yesterday by this point I was toast.  Fun element.