Air Squat/Ring Push Up WOD...

3 RFT
50 Air Squats 
25 Ring Push Ups
10:02 
Ring Push Ups unbroken! 

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 40lbs-50lbs-60lbs/50lbs-60lbs-70lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

Bradford Press - 3x10 @ 50lbs

Finished my shoulder workout with Incline Bench Rear-delt Raises. 15-15-15@15lbs then 2x5@20lbs

7-5-3 Wave - Back & Chest...

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs  

 Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs

Incline Press -165lbs-175lbs-185lbs/175lbs(3)-185lbs (1) -195lbs (x) then, 135x12

7-5-3 Wave - Arms...

Cash In: V-handle Pull Ups - 3x8

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 30-20-15 @ bodyweight
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs(4)-205lbs(2) -225lbs(x) then, 135lbs x 15

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 30lbs-40lbs-50lbs/40lbs-50lbs-60lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Cash Out:
Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset
Bradford Press - 3x10 @ 45lbs

7-5-3 Wave - Back & Chest...

Strict Pull Up - 7-5-3 @ 25lbs-30lbs-35lbs/30lbs-35lbs-40lbs  

Push Up - 5x15

TRX Row - 5x15

Low-to-High Cable Chest  - 5x15 @ 25lbs

7-5-3 Wave - Arms...

Cash In: V-handle Pull Ups - 3x8 

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 25-20-15 @ bodyweight
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (3)-225lbs(1)

* Using a 1-0-4 tempo

Cash Out -
Chest to Bar V-handle Pull Ups - 3x5

Close Grip Push Ups - 3x5

One-arm Kettlebell Hang Clean...

10 sets of five each side (53)

Short and sweet! 

One Kettlebell - Shoulders/Traps...

Upright Row - 10x5

High Pull - 10x5 each side 

Cash Out:

Two-Handed KB Shoukder Press - 5x5

*24kb bell for all movements 

One Kettlebell - Chest/Back...

5 Sets of: 

5 Kettlebell Kettlebell Push-Ups each side 

5 Kettlebell One-Arm Row each side 

5 Kettlebell Close Grip Press

All at 24kg (53lbs) 

One Kettlebell - Arms -

I've been dealing with a pinched nerve for the last week. Crazy pain in my left shoulder/tricep. First time I've lifted anything over a coffee cup since Monday. It felt great to just move.

I did 10 sets of:

5 Squat Curls (53) 

5 KB Close Push Up 

Finished with a 35-40 second static hold on both curl and push up in different positions. 

7-5-3 Wave - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-75lbs
Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs
Lumberjack Press - 40lbs-50lbs-60lbs/50lbs-60lbs(4)-70lbs(2)

Cash Out:

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs) 
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

7-5-3 Wave - Back & Chest...

Strict Pull Up - (7-5-3) @ 25lbs-30lbs-35lbs/30lbs-35lbs-40lbs   

Push Up - 5x15

TRX Row - 5x15

Low-to-High Cable Chest - 5x15 - 20lbs 

7-5-3 Wave - Arms...

Warmup:  V-handle Pull Ups 15-10-5 - 30 reps

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 30x6, 25x5, 22.5x4, 20x3, 17.5x2, 15x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (4)-225lbs(1)

* Using a 1-0-4 tempo

Cash Out -
Chest to Bar V-handle Pull Ups 10-9-8-7-6-5-4-3-2-1/55 reps

Close Grip Push Ups -10-9-8-7-6-5-4-3-2-1/55 reps 

Kettlebell Front Squats & Deadlifts...

5 Sets of:

5 KB Front Squats (53)

5 Deadlifts (225)

* finished with 30 minutes of farmers walk repeats on the turf with the 70lb KBS. 

7-5-3 Wave - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-80lbs (Fail)

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs

The 6-Way Delt Raise - 12.5lbs-15lbs-17.5lbs-/15lbs-27.5lbs-20lbs

v-Shoulder Press Ups- 12.5lbs-15lbs-17.5lbs/15lbs-17.5lbs-20lbs

Cash Out:

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs) 

Rear Delt Machine - 3x10 - 160lbs

Kettlebell Upright Row - 3x10 - 44kg (96lbs) 

7-5-3 Wave - Back & Chest...

Strict Pull Up - 20lbs-25lbs-30lbs/25lbs-30lbs-35lbs                                                                

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs (4) -195lbs (1)

Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs 

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs

* Finished my chest & back workout with max reps of chest-to-bar v-handle pull ups with ten push-ups after each set. Got 10-6-3