A. Bench press:

50 Reps for time 135/95 lbs

*** Every time you rack the bar perform 10 push-ups. TC 7 min. Go in heats and spot each other. ***

 

B. 3 Rounds for quality:

10 Rope pull-ups

10 Strict T2B's

TC. 12 min.

 

C. 1 set of:

15-20 GHD sit-ups

20 V-ups

1 min. Hollow hold

*** Don't rest between exercises. ***