A. 3x10 Bench press @ 65 % 

 

B. 3 x ME deficit push-ups on plates

 

C. 4x2 min AMRAP of "Jack". Rest 3 minutes between the rounds.

10 Push presses 95/65

10 KB swings 16/20

10 Box jumps

 

D. 100 Banded push-downs