Preparation Cycle

Arnold Press
12(40-40-40)

3 rounds: 
12 Omega Flying Dip (100) 
12 Upright Row (45) 
(alternate rounds with a partner) 

3 rounds: 
12 Flex Leverage Shoulder Press (60-60-50)
12 Flex Lateral Raise (50) 
(alternate rounds with a partner) 

3 rounds:
12 Plate Circles (both directions) (45)
12 Plate Side to Side (45) 
(alternate rounds with a partner) 

3 rounds:
12 Spreader Bar Triceps Pushdown (70) 
12 Single-Arm Nautilus Multi-Biceps (100)
(alternate rounds with a partner)