RAW Capacity

Morning workout:

Speed bench 185lb for 9 sets of 3 reps, 1 rep of 275lb.
Incline DB Palms in: 2 sets of 12 reps @50, 55
DB Rows: 2 sets of 12 reps @ 80lbs
DB Rollbacks: 2 sets of 12 reps @ 25lbs
Triceps extensions: 2 sets of 12 reps
Hammer curls: 2 sets of 12 reps @ 40lb
KB Floor Press: 35lb for 2 sets of 12 reps

Lunch time WOD:

4 lengths of the pool
200m row
overhead med ball hold 3 min
Repeat AMRAP 20 mins
Sniper-3 rounds plus rower....

17 burpees