EMOM for 30 minutes do:
- 5 bent over row 75/55
- 10 push ups
- 15 V ups

0:00 - 5:00
Buy-in: 100 partner wall ball sit ups 20/14 (alternating)
(If you finish before 5 minutes you can start on your team bench presses)

5:00 - 20:00 Bench press
1st 50 reps: 95/65
2nd 50 reps: 115/80
3rd 50 reps: 135/95
4th 50 reps: 155/105
Any remaining time: 185/125

4 sets of 15 reps (goal=unbroken)
- bench press
- push ups
- db flyes
- db kick backs (both arms)
- 2 hand OH db tricep extension
- skull crushers
cash out:
- 100 abs