WOD
3 rounds, for time, of:
21 Calorie Row/Ski/Bike
15 Push Jerks (135/95)
9 Pull-Ups or 6 Muscle-Ups

POST WOD PUMP
5 rounds of:
30 COS Reverse Flyes
20 DB Strict Presses
20 DB Hammer Curls

Perform all movements with a controlled negative. This is not for speed.