1. Bench Press Ladder. 1 rep every minute. Can be multiple attempts in a minute. Guys start at 205 up by tens. Girls start at 105 and up by tens till 145 then up by 5s. Go up by 5s from the start if you think your max is under 145.
2. 4 rnds
25 db thrusters 35s/25s
25 chest to bar
3. Hold a push up position for 1 minute rest 30 sec, Hold the bottom of push up position for a minute with chest just off the ground rest 30 sec, Hold plank position on elbows for a minute.
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