A1: Bench Press (5 reps x 4 sets rest :45)
this is just to build to help for metcon.
A2: Metcon (No Measure)
Hollow Body Rocks, :30
rest :45
Metcon (5 Rounds for reps)
Every 4 minutes perform:
Max Unbroken Bench Press @ BW/65%BW
Max Unbroken Strict Pronated Pullups
14 Alt step down box jumps @ 24″/20″

*score is each round of BP + PU
55+/15-/Modified; 75%BW/50%BW