Bench Press
Work up to 80% of your 1 rep max.
Then complete 8 sets of 2. Use the same weight for all 8 sets.
Metcon
Amrap for 15 minutes
50 Sit Ups
40 "T" Hand Release Push Ups
30 Strict Pull Ups
10 Man Makers (35/25)
Core
Emom for 6 minutes
Min 1: 45 seconds of Plank Reaches
Min 2: 45 seconds of Flutter Kicks