9.27.24 WOD

3 Rounds:
2 Min Bike (increase effort each round)
10 Band Pull Aparts
10/10 Single Arm Banded Press
5 Scap Push Ups
5 Push Ups
10 Empty Barbell Bent Over Row

Then…

Every 2:30 x 5 Sets
10-12 DB Bench Press
Superset with
10-12 Barbell Pendly Bent Over Rows

Then….

For TIme:

15-10-5
Strict Chin Up/ banded or inverted row
DB Push Press 50/35

rest 1:00

5-10-15
Strict Pull Up
Barbell Strict Press 75/55