Bench Press and Dumbbell Rows then Goblet Squats, T2B and DU

First do 5 rounds of

• 3 x Bench Press
• Rest 20 seconds
• 5 x Bent Dumbbell Rows @ 24kg
• Rest  2 minutes

Then AMRAP in 7 minutes of

• 7 x Goblet Squats @ 24lbs
• 7 x Toes to Bar
• 35 x Double Unders

Then EMOM for 10 minutes do alternating

• Odd minutes – 30 second Plank
• Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand

Results:  For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though).  AMRAP 5 rounds plus 7 reps.