Warm Up
Jump rope 2:00 
Then 2 rounds: 12 lunge w/twist, 10 t-push-ups, 10 jump pull-ups

Mobility
2 Samson Stretch - 30 Seconds each side, 2 minutes total
After workout: Foam roll with remaining time

Workout
DB Overhead Press 3 x 10 (same weight as 9/4)

5 supersets, 2:00 rest:
DB Bench Press x 10 @  6-7RPE
Ring Row x 10  6-7RPE

Intermediate On-Ramp:
DB Overhead Press 3 x 8 straight sets @ 7-8RPE

4 supersets, 2:00 rest:
DB Bench Press x 10 @ 6-7RPE
Ring Row x 10 @ 6-7RPE

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