WOD:

5 sets (this is includes all warm up sets:)
A1. KBSA Z-press w/ Front rack KB (on  non-working arm, 8 reps L-arm )
rest :30
A2. Bent over DB row  (10 reps L-arm)
rest :30
A3. KBSA Z-press w/ Front rack KB (on non-working arm, 8 reps R-arm )
rest :30
A4. Bent over DB row  ( 10 reps R-arm)
rest :30

B.10 min AMRAP:

42 Double unders
15 Shoulder to overhead 115lb/75lb
9 CTB
Masters 55+ – pullups 95lb/65lb