[slideshow]
Max-Effort Lift:  10:00 to find a 1-3RM Push Press
                  --then--
                  20:00
                  work set: 5@65%, 5@75%, 5+@85%
                  backoff set: 10@50-60%
Pulling WOD:  3 Rounds:
              8 Bent Over Row (underhand grip)
              12 Band Pull apart
              16 Shrugs
Upperbody WOD: 4 Rounds for time:
               10 H.R. Push Ups
               10 Pull ups
               :30 weighted plank hold