7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.
Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (butt) in contact with the bench.
10 minutes Freestanding Handstand practice.
AMRAP 7 Min of:
20 Split Jumps
5 Power Snatches 135/95#
15 HR Push-ups