S/S/S:

Bench Press

5×75*%

5×80%

5×85%

Max Reps @ 60%

*%based off 2RM

WOD:

AMRAP in 3 minutes of:
Row(Cals)

Rest 1.5 minutes, then…

AMRAP in 3 minutes of:
9 GHD Sit Ups
9 Dips (ring or straight bar)
9 Kettlebell Swings, 53/35

Rest 1.5 minutes, then…

AMRAP in 3 minutes of:
Burpees

Score = Cals + Reps+Reps