Warmup 

6 sets 
Pec Stick Or Med Ball Press 
:20 sec on 10 sec hold 

4:00 Min clock 
Every :30 Sec 5 R/L DB Rows 


PART 1

Bench Press 
3-3-3-3-3-3-AMRAP
75-80%


PART 2 

12 Min AMRAP
12 Cal Bike
12 Chest to Bar
12 Burpees to Pull-up Bar

-Modify 
-Pull-ups