Repetition Push-  Giant Set: 3 sets of Dips:
                             3 Weighted Dips
                             3 Strict Dips
                             Max kipping Dips
                          4 Rounds:
                          Max reps of strict Chin-Ups in 2:00
                          Rest 1:00
                          Max reps of Db Press in 2:00
                          Rest 1:00
External Rotation:  Snatch grip Shrug+rehab high hang muscle snatch
                    3x10 (2+1)
S.O.G.O:  a.) Barbell bicep curls 4x8-12
          b.) Barbell skull crushers 4x8-12