A)

Bench press

5 @ 65%

3 @ 70%

1 @ 80%

5 @ 70%

3 @ 75%

1 @ 85%

max reps @ 70%

(if you do not have a 1RM bench press then today you will find one)

 

B)

5 rounds

20 push ups

20 pull ups

rest 2 minutes between rounds

*Score total rounds